The low-carbohydrate diet

If you want to lose weight there are many ways to try it: different types of diets, where you have to lead hunger and take supplements. Expensive powders and meal replacements are needed to lose some pounds with difficulty. Losing weight is hard work, you would think. But it really can be easier. Namely with the low carbohydrate diet.

The low-carbohydrate diet is not really a diet, but a different diet. You start eating less carbohydrates and provide your body with other energy sources. You will find that you can still lose weight with a full feeling. In this article you can read all about it.

What is the low carbohydrate diet?

Most people, especially in the West, eat on average between 200 to 300 grams of carbohydrates per day. These are generally also the fast carbohydrates: from pasta, bread, rice and potatoes. During the low-carbohydrate diet the majority of the (fast) carbohydrates will be removed from your meals, then you will eat between 50 and 150 grams of carbohydrates. This will ensure that you can lose weight quickly, without the use of expensive meal replacements and without hunger.

Your body can use carbohydrates, fat and protein as fuel

Your body has the ability to use three types of fuel to extract energy. These are the carbohydrates, proteins and fats. We are all most familiar with the carbohydrates. These are presented by most nutrition scientists and publications on nutrition as the best energy source. But there is more behind carbohydrates than you would think at first glance. They can provide energy, but also ensure that you easily get overweight.

However, the majority of people believe that fat makes you fat and that carbohydrates are a healthy source of energy. There is really clear evidence that overeating carbohydrates leads to the production of belly fat. In the example below you can read how this happens.

What happens when you eat carbohydrates

After a meal with carbohydrates (pasta with vegetables, cauliflower with potatoes, etc.) your body starts to digest the food. The carbohydrates from the potato or pasta is converted into glucose. This is the energy for your body and it is absorbed into the blood. Glucose in blood sugar and your body will always try to keep blood sugar levels in balance. To do this, it makes insulin.

This lowers the level of blood sugar. A few hours after the meal, it has fallen and this causes another feeling of hunger: the well-known sugar dip. You will get hungry again and look for a snack or snack. And most of the time this is something with carbohydrates. This way you see that carbohydrates cause a vicious circle. One that affects the majority of Dutch people.

If you eat carbohydrates you will notice that you have to eat something every 2 to 3 hours. If you don’t do that, you feel light in your head or you get irritated. Carbohydrates give you energy quickly, that’s true. But they also cause fluctuations in blood sugar levels, cause obesity and hinder fat burning.

That can really be different! And that is low in carbohydrate!

Low-carbohydrate diet: fats and proteins as an energy source

In the low-carb diet, the amount of carbohydrates in your diet is reduced to 50 to 100 grams of carbohydrates. With this you can easily lose low carbohydrate.

This means that your body must switch to another energy source: namely fats and proteins. This ensures that you will no longer suffer from that annoying sugar dip. Proteins and fats do not cause large fluctuations in blood sugar. So you will also have a much less appetizing appetite and grab snacks.

But doesn’t fat make me fat?

Fats and proteins fill your stomach for a long time. They digest much slower and therefore keep you feeling full. So they also provide you with energy for longer. Many people wonder if they will not get fat by eating more fats. As described above, carbohydrates cause eating outside and carbohydrates are easily converted to fat. During the low-carbohydrate diet, fat burning is stimulated, especially from the dangerous belly fat that accumulates around the organs.

A low carbohydrate diet therefore has many benefits. View the differences between carbohydrates as an energy source and proteins and fats.

carbohydrates

Fats / proteins

Hunger feeling

Every 2 to 3 hours

No tasty appetite in between

Risk of being overweight

Yes

No.

Lose weight possible

Difficult

Easy

Influence on blood sugar levels

Large, many fluctuations

Few

Supply energy

Lots of energy, burned out quickly

Provide long-term energy

Not only do you lose weight easily with the low-carbohydrate diet while you can still continue to eat well, you will also be able to keep it on weight easily. It is a diet that you can follow throughout your life. That is because it is not really a diet, but a different way of eating. You get all the important, healthy nutrients you need.

What can you eat with the low carb diet?

Your diet during the low carbohydrate diet consists for the most part of unprocessed products. The intention is that you prepare most meals yourself, without using ready-made spice mixes, sauces, jars and bags. You can eat all vegetables, nuts, meat, fish and dairy.

  1. Vegetables: snow peas, carrots, cabbage, bok choy, broccoli, etc. You can eat as much of this on a day as you want.
  2. Meat and fish or meat substitutes: a portion every day.
  3. Yogurt, cheese, dairy: natural and as unprocessed as possible, preferably not lean but rather full fat.
  4. Eggs: a maximum of two per day
  5. Nuts, seeds, seeds: a healthy snack full of energy. Note, not too much, a hand is often enough.

For drinking it is best to drink only water and (green) tea. Limit coffee to two cups per day.

As you can see, with these ingredients you have enough to make delicious meals. You will no longer be able to grab a ready-made meal from the freezer or use sauces from a jar. But homemade sauces are much healthier and tastier.

How many and which carbohydrates?

A low carbohydrate diet does not mean that you will no longer eat carbohydrates at all! That is not healthy.

You eat less carbohydrates and make sure that what you get is nutritious. Too few carbohydrates will help you no more than too much. The right amount of carbohydrates provides your body with energy and nutrients. But then it is important to know which carbohydrates are good for you and which are not.

  1. Fast or simple carbohydrates: these do not feed our body, they are absorbed quickly and provide energy for a short time. You can find them in sweets, chocolate, cakes, white bread, pasta and white rice.
  2. Slow or complex carbohydrates: These are nutritious and provide fiber for good bowel movements. They release their energy slowly, so that you have energy for longer. You are well-fed and they help you lose weight. Complex carbohydrates include oatmeal, brown rice, vegetables, beans and legumes.

The amount of carbohydrates you eat determines how quickly you can lose weight. You achieve a good result by eating between 50 and 70 grams of carbohydrates.

Scraping all carbohydrates is not good for you

It is not that losing weight goes faster if you omit all carbohydrates. You could do this for a few days, but it is not good for you to do it for a long time. Eating less than 50 grams of carbohydrates a day is called a ketogenic diet. If you want to do this, we recommend that you do this under the supervision of a doctor or dietitian. This is because there are risks associated with the ketogenic diet:

  1. Dizziness and headache
  2. Irritability
  3. Bad breath
  4. reduced resistance
  5. Depression

The removal of all carbohydrates from your diet, in the long run promotes the yo-yo effect. Eventually you will want to eat some carbohydrates again and then your body reacts by immediately storing these sugars as fat. Then you are actually further away from home than for the diet. It is better to limit your carbohydrate intake, as described below.

50 to 70 grams of carbohydrates per day

By keeping this amount of carbohydrates a day, you can lose weight fast healthy . Your body still gets all the nutrients you need, but it will burn fat. And that while you will not be hungry. You can lose 2 to 3 pounds in the first week and between 1 and 2 pounds a week in the following weeks. The weight loss will continue.

Your body may need time to get used to eating low carbohydrates. It must learn to use a different fuel and that may take some getting used to. Some people get a headache or feel tired. This will pass within a few days, so if you manage to keep up, you will find that things will get better soon.

70 to 100 grams of carbohydrates per day

With this amount of carbohydrates you also lose weight, only this is a bit quieter. You can eat this way if with fewer carbohydrates you got too much trouble with the complaints mentioned earlier. You then give your body a little more time to get used to the new diet. If you exercise a lot you can also use more carbohydrates.

100 to 150 grams of carbohydrates per day

If you are at the weight you wanted, you can move on to this amount of carbohydrates in a day. You keep that on weight or lose weight very slowly. Fanatical athletes or people who do heavy physical work can benefit from this amount of carbohydrates to lose weight.

Shopping and eating low carbohydrates

For the meals within a low carbohydrate diet you use mostly pure, fresh ingredients. When you walk into the supermarket, you will notice that more than 70% of the products on the shelves have been processed in one way or another. They are full of sugars, fast carbohydrates, unhealthy additives and different colors and flavorings.

So you have to pay attention to what you buy. You can’t just throw everything from your shopping list into your cart. It is important to look at the labels to see what’s inside. Only if you buy pure vegetables, meat, fish and fruit this is not necessary.

Pay attention to processed products

The more ingredients a product has, the more it is processed. You can easily see that in peanut butter, for example. Unprocessed peanut butter contains only ground peanuts. Peanut butter from a famous brand contains much more than that: salt, dextrose (sugar) and added cheap oils (soy and palm oil). These are often unnecessary ingredients that add nothing to your health. They are rather unhealthy.

So keep an eye on the ingredient list. Be especially careful with ingredients that you do not know or understand. These are often chemical substances, such as colors, fragrances, flavors or sweeteners. All substances that end in -ose or syrup are added sweeteners. Avoid products that contain this, because they bring your blood sugar level out of balance.

The nutrition table tells you everything about a product

In the nutrition table you can read how many fats, proteins and carbohydrates a product contains. Under the cup of carbohydrates is how many sugars it contains. This should be as low as possible. Just try to buy as few products from jars and packaging as possible. What you need for a healthy low-carbohydrate diet is pure and unpackaged (except meat and fish). Use fresh and dried herbs, tomatoes and spices to make tasty sauces and spice mixes.

Make a shopping list before you leave home. Do not take quick snacks or snacks with you when shopping. It is useful to come up with as many healthy alternatives as possible and to make a stock of this. You cannot eat what you do not buy. It makes it easier to stick to your diet.

What are low-carbohydrate products?

Within the low-carbohydrate diet you will provide your body with a different fuel. Instead of carbohydrates you will eat more proteins and fats. To achieve that, you will therefore mainly have to use low-carb products.

You can find carbohydrates in all grain products (so bread, pasta, quinoa, oatmeal, cookies, etc.), but also in potatoes, rice and sweets. You will not eat this more or at least much less. Instead, choose products that contain no or fewer carbohydrates.

Products that are low in carbohydrates:

  1. Meat, fish and eggs: These naturally contain no carbohydrates, are rich in proteins and fats and fill well. You get valuable vitamins and minerals through it.
  2. Fruit and vegetables: Contain more carbohydrates and fewer fats and proteins. They are rich in vitamins and fiber, so important for your health.
  3. Nuts, seeds and legumes: Are an important source of healthy proteins and fats, are rich in fiber, but do contain some carbohydrates.
  4. Oils: Healthy vegetable oils help you get fats that your body now needs as fuel.

A low-carbohydrate product has the following characteristics:

Fills well: It is rich in fibers, proteins or fats. These digest slowly in the stomach, which makes you feel saturated for a long time. You get less hungry after eating and that is the reason that a low carbohydrate diet can help you lose weight. You can eat delicious food during this diet, survive all day long and still lose weight.

evat valuable nutrients: Low carbohydrate products are rich in healthy nutrients, such as antioxidants, vitamins, minerals, proteins and fats. These are macronutrients, which are essential to feel healthy and fit. With a large number of diets you are no longer allowed to eat many products, so that shortages can easily arise. In the low-carbohydrate diet you only eat healthy products that feed the body well.

Has been processed as little as possible: Virtually most of the products you eat are purely natural. The intention is that you prepare all the ingredients for your meal yourself. Meat, vegetables, fruit, nuts, cheese, that’s how you make your food. No pre-packaged products are needed, no boxes, sachets or ready-made meals. This ensures that everything you eat is healthy and that you do not receive any chemical additives.

Low carbohydrate product lists

Curious about what you can eat in the low-carbohydrate diet? Below you will find product lists of all product categories:

Vegetable

Vegetables do contain carbohydrates, one type more than the other. Potatoes for example contain on average 17 grams of carbohydrates per 100 grams, and cauliflower only 2 grams. In the list below you see the vegetable that is the best choice for preparing your low-carb meals. These are low in carbohydrates.

  1. Green beans
  2. Kale
  3. Brussels sprouts
  4. Cucumber
  5. Cabbage
  6. Chicory
  7. Celeriac
  8. Carrots
  9. Leeks
  10. Tomatoes
  11. Onion
  12. Radish
  13. Pak Choy
  14. Eggplant
  15. Beetroot
  1. Paprika
  2. Zucchini
  3. Spinach
  4. Broccoli
  5. sauerkraut
  6. asparagus
  7. Mushrooms (all types)
  8. Garlic
  9. Celery
  10. Avocado
  11. Lettuce (arugula, iceberg, lettuce)
  12. Endive
  13. Cauliflower
  14. Bean sprouts

Fruit

Fruit contains a lot of vitamins, fibers and minerals and is therefore good for your health. However, it is wise to consider that fruit contains a lot of fruit sugar (and therefore carbohydrates). It is therefore best to consciously handle eating fruit. Do not eat fruit more than once or twice a day and choose the types that contain as little fruit sugar as possible. These are the types below:

  1. Nectarines
  2. Melon
  3. Papaya
  4. Peaches
  5. Plums
  6. Rhubarb
  7. Grapefruit
  8. Coconut
  1. Blackberries
  2. Blueberries
  3. Apricots
  4. Currants
  5. Cranberries
  6. Raspberries
  7. Kiwi
  8. Strawberries

Meat, fish and poultry

Animal products occupy an important place because they provide high-quality proteins. You cannot get these from vegetable products in large quantities. So eat meat, poultry or fish regularly, but opt ​​for unprocessed products, preferably organic.

  1. salmon
  2. Halibut
  3. Sardines
  4. Codfish
  5. Trout
  6. Mackerel
  7. Herring
  8. Mussels
  9. Lobster
  10. Oysters
  11. Shrimps
  12. Crab
  13. Gambas
  1. Chicken
  2. Beef (steak, minced meat, steak tartare)
  3. Game (deer, boar, rabbit)
  4. Turkey
  5. Pork (pork chop, pork tenderloin, bacon)
  6. Saithe
  7. Plaice
  8. Eel
  9. Anchovy
  10. salmon
  11. Halibut
  12. Sardines
  13. Codfish

Nuts and seeds

Nuts, seeds and seeds should play an important role in your low-carbohydrate diet. They provide you with healthy fats (polyunsaturated and monounsaturated fatty acids in balanced proportions), proteins and fibers. They fill well and are therefore a healthy snack. Add nuts and seeds to yogurt or sprinkle them over your hot meal or a salad.

  1. Flax seeds
  2. Almonds
  3. Pistachio nuts
  4. Pine nuts
  5. Chia seed
  6. Macadamia nuts
  7. Hemp seed
  1. Walnuts
  2. Cashew nuts
  3. Hazelnuts
  4. Brazil nuts
  5. Sunflower seeds
  6. Sesame seed
  7. Pecans

Dairy and eggs

Dairy products and eggs fit well in a low-carbohydrate diet. They are important suppliers of proteins. Eggs are very healthy, they are rich in various vitamins and minerals. Both eggs and dairy fill well and are therefore a great snack. Because you do not have to worry about calories and whether fats are good for you within this diet, you opt for full-fat cheese and dairy. Yogurt, cottage cheese or milk can come from cows, sheep or goats.

  1. Ricotta
  2. Cheese (hard and soft)
  3. Mozzarella
  4. Feta
  5. Cream cheese
  6. Goat cheese
  1. Milk and buttermilk
  2. Butter
  3. Vegetable milk (oats, rice, coconut, almond milk)
  4. Eggs
  5. Yogurt
  6. Greek yoghurt
  7. Cottage cheese

Legumes

Legumes contain a relatively high amount of carbohydrates. If you use them in moderation, they also fit into the low-carbohydrate diet. They provide your body with a lot of fiber and protein. Broad beans contain the least carbohydrates.

  1. Kidney beans
  2. Chickpeas
  3. White beans
  4. Capuchin
  1. broad beans
  2. Lentils
  3. Garden peas

Oils

Using a good oil for frying and roasting and for over salads is important. The oil should be as natural as possible and contain a good combination of fats. Olive oil and coconut oil are a good basis for cooking.

  1. Rapeseed oil
  2. Flaxseed oil
  3. Sesame oil
  1. Olive oil
  2. Coconut oil
  3. Ghee

Sweeteners

Do you want to sweeten homemade cakes, your breakfast with yogurt or your tea? Then try to use as many natural sweeteners as possible. These are carbohydrates, but at least they are natural ingredients that your body recognizes. Artificial sweeteners contain no nutrients and confuse your body.

They taste sweet and that gives your body the expectation that sugar will also come in. If this does not happen, your body will continue to feel hungry and long for something sugary. This makes it difficult for you to stay away from the sweet treats and even to lose weight.

Therefore avoid:

  1. Surcralose
  2. Saccharin
  3. Cyclamate
  1. Aspartame
  2. Acesulfame K

Herbs and spices

Don’t forget to use herbs and spices, great to give your meals more flavor. If you put them through vegetables, meat or salads, you are not dependent on packages or bags. You can combine herbs with each other for even more options. Herbs and spices can be used fresh or dried.

  1. Herbs (thyme, rosemary, basil, peppermint, etc.)
  2. Spices (ginger, cardamom, coriander, etc.)
  3. Salt (Celtic sea salt, Himalayan salt, etc.)
  4. Pepper (white, black, coarse or fine)
  1. Lime juice
  2. Lemon juice
  3. Herbal oils 

Tips to easily eat low carbohydrate

Many people think that it is difficult to follow a low-carb diet. It would be more complicated to cook, difficult to combine with a family or partner who doesn’t eat that way, and cost a lot of time. They also believe that they would miss certain products too much, such as bread, pasta or pizza.

But with these tips you will not be bothered by the above objections. Of course, it will vary per person if you are going to miss bread, but I can guarantee that you can eat so many goodies during this diet that you will not want a sandwich. If it were, not many people would enjoy the low-carbohydrate diet with pleasure and ease. 

Tip 1: Eat when you are hungry

You don’t have to be hungry during this diet. It is rather the case that you eat precisely when you are hungry. So you eat according to your needs, instead of at a certain time. It is important that you learn to tune into your body. You will notice that you will feel good when you have eaten enough.

The low-carbohydrate diet is rich in proteins. Proteins help you feel well-filled and help regulate your sense of hunger. This allows you to feel better when you are hungry, but also when you are full. So do not eat too fast so that you can feel the signals from your body. This is a very valuable weight loss aid.

If you’ve eaten enough, just keep the rest of your meal in the fridge. Then you also have a healthy snack for when you get hungry again.

Tip 2: Do not eat before you go to sleep

For your digestion it is best if you eat nothing 3 hours before you go to sleep. Your stomach will then have the time to properly digest your last meal. This prevents you from arriving. It also helps your hormone balance, so that it comes back into balance during sleep. You can of course drink in the evening. Choose water or fruit juices. It is good for your body to go to sleep with a slight feeling of hunger.

Tip 3: Opt for healthy snacks

During this diet you do not need very many snacks. Because you are not very hungry between meals. If you still want to eat something, choose healthy low-carb snacks : fruit, a handful of nuts, cucumber, carrots or homemade cookies. Yogurt is also very healthy to take in between. Make sure you always have something with you, also on the road.

Tip 4: Plan your meals

Cooking recipes for low-carb meals is not difficult. It is planning that it takes a little more time. If you do not eat sandwiches in the afternoon, but salads or hot meals, this requires more preparation, both for thinking about what you eat and preparing meals. But if you take some time for this, plan well and cook for more days at the same time, this is not complicated.

Don’t make it too difficult for yourself. Many people find lunch particularly difficult because they are at work and do not want to be complicated. Choose simple meals: a scrambled egg is made quickly and can easily be taken with you. Salads take a little more time, but can be made for several days at the same time. Certainly if you consider what you are going to eat at the beginning of the week, you will relieve yourself of a lot of work.

You will have to get used to it, but it will only take a week or two. Then you get the hang of it, you have found your favorite recipes and planning also takes hardly more time. And once you notice how wonderful you feel about this and how easily you fall off, then you really have to pay for it.

Tip 5: Let your housemates enjoy or adjust meals

Often we don’t take much time to cook healthily, but if you eat differently than the rest of the family, it becomes very complicated. Is this necessary?

No, the low carbohydrate diet is easy to adapt to the other eaters, or you can let them eat it with you. For example, if you just eat vegetables and potatoes, you omit the potatoes for yourself and serve up more vegetables.

If your housemates eat pasta, vegetables and minced meat or something similar, then you replace the pasta with zucchini strings that you can make with a spiral cutter . In general, you can take care of it yourself very well by preparing more vegetables, so that you don’t have to take pasta, potatoes or rice. The meals are very complete, so your table companions can also occasionally eat with you.

Tip 6: Pay attention to fruit

Fruit is healthy, it contains fiber and vitamins that help your body stay healthy. But fruit also contains fructose (fruit sugar), so it is not wise to eat several pieces of fruit every day. One or two portions is sufficient. Also look at the amount of fructose in fruit.

  1. Fruit with a high fructose content: bananas, pineapple, pear, grapes and apples
  2. Fruit with a low fructose content: strawberries, blueberries, raspberries and peaches

The best thing to do is to take fruit from the last category.

Tip 7: Take the time to get used to it

It can take time to switch to the low-carbohydrate diet. You will have to get used to it, both physically and mentally. As mentioned earlier, you may experience some headache or fatigue if your body starts using fats and proteins as an energy source. Most people feel this especially in the first week. After that it gets better soon.

Also mentally it requires some adjustment. You have been eating according to the same pattern for a long time. You are used to the famous sandwiches, fries, macaroni and spaghetti. If you have to think of meals, cauliflower with potatoes is the first thing you think of. Now you will have to dive into the recipes to plan your meals for next week.

This takes some effort first, but remember that this will become easier and easier. You get used to this too and can quickly come up with tasty meals by heart. So give yourself at least two weeks to adjust and then see if you want to continue. Then don’t forget to stand on the scales first and see what you have already achieved.

Low carbohydrate recipes

low carbohydrate recipes

Low carbohydrate food is certainly not difficult. Below you will find a number of delicious low-carb breakfast, lunch and dinner recipes! Would you like to lose some weight with a ready-made free low-carb diet plan? 

Low-carb breakfast recipes

Start the day well with a low-carb breakfast. Below you will find a number of delicious breakfast recipes with low carbohydrates. Boiled eggs with avocado

Boil 2 eggs the way you like them and eat them with (half) avocado. Avocados contain many healthy fats.

Yogurt with fruit and nuts

A container of Greek yogurt (or cottage cheese) with for example 60 grams of blueberries and 25 grams of cashew nuts.

Fried egg with bacon

Bake 2 eggs with a few slices of bacon.

Oatmeal pancakes with strawberries

Recipe for 2 or 3 pancakes

Ingredients:

  1. 50 grams of oatmeal
  2. 1 egg
  3. 50 ml of milk
  4. 1 teaspoon cinnamon
  5. A few strawberries
  6. Unsalted cashews or walnuts
  7. Olive oil

This is how you make it:

Make a batter from the oatmeal, milk, cinnamon and egg. Bake the pancakes in the olive oil. Serve a pancake with a few strawberry slices, nuts and some cinnamon.

Root Smoothie

Recipe for a nice smoothie.

Ingredients:

  1. 1 cucumber
  2. 1 banana
  3. 1 Zucchini
  4. 1 winter carrot
  5. 175 ml of water

This is how you make it:

Put the cut banana, carrot, zucchini and cucumber in a blender and add the water. Mix everything into a smoothie and add more water if you find it too thick.

Tasty lunch recipes with low carbohydrates

A low-carbohydrate lunch requires a bit more work than a sandwich but is much tastier!

Avocado Salad

Ingredients:

  1. 2 eggs
  2. Avocado half
  3. Half cucumber
  4. 70 grams of carrots
  5. 50 grams of field salad or arugula
  6. Half an apple
  7. 1 tablespoon of sesame seeds
  8. Capers to taste
  9. 1 tablespoon olive oil
  10. 1 tablespoon lemon juice
  11. Salt and pepper to taste

This is how you make it:

Boil the eggs. Cut the avocado, cucumber and apple into pieces, grate the carrot. Stir the lemon juice and olive oil together. Put the lettuce, avocado, cucumber, apple, carrot and capers in a bowl and mix everything well. Add the dressing. When the eggs are ready, peel them and cut into a few pieces. Garnish the salad with sesame seeds and sprinkle with salt and pepper.

Broccoli soup with salmon

Ingredients:

  1. 1 zucchini
  2. 1 broccoli sprout
  3. 1 stock cube
  4. 1 large onion
  5. 2 cloves of garlic
  6. 200 ml coconut milk
  7. 300 grams of smoked salmon
  8. Pepper and salt

This is how you make it:

Fry the onion and garlic in oil. Put a soup pan on the heat and add the vegetables and coconut milk, together with the fried onion and garlic. Then add water until the vegetables are just not completely submerged. Cook for 30 minutes.

When the soup is ready, pour everything into a blender and mix into a smooth soup. Garnish with shredded salmon.

Tip: keep your soup, then freeze it. Do this without adding the salmon.

Kiwi kale smoothie

Ingredients:

  1. 1 kiwi
  2. Avocado half
  3. 50 grams of kale
  4. 1 date
  5. 100 ml of water
  6. 100 ml coconut milk

Mix the ingredients together in a blender.

Beet salad with lentils

  1. 2 boiled beets
  2. 150 grams of lentils
  3. 2 tablespoons balsamic vinegar
  4. small bag of arugula
  5. 2 slices of soft goat cheese
  6. Hand of walnuts
  7. Salt to taste

Cut the beetroot into pieces and put them in a salad bowl. Rinse the lentils and add to the beetroot together with the arugula. Stir in the balsamic vinegar and add the crumbled goat cheese and walnuts. Sprinkle with some salt.

Do you want more lunch recipes? 

Low-carb dinner recipes

Below you will find a number of recipes for delicious dinner recipes with few carbohydrates. Hopefully there is something for you in between!

Spring Rolls with chicken

For 2 portions

Ingredients:

  1. 8 rice sheets
  2. 1 bag of lettuce
  3. 1 bell pepper
  4. 1 large carrot
  5. 2 pre-cooked beets
  6. 1 smoked chicken fillet
  7. 1 tablespoon sweet soy sauce
  8. 2 tablespoons of nut paste

This is how you make it:

Cut the bell pepper, the chicken fillet and the beetroot into pieces. Grate the carrot. Mix them in a bowl. Make a dressing by mixing the nut paste with the soy sauce. Follow the instructions on the rice sheets. Soak them in warm water and place them on a damp tea towel. Cover each sheet with a spoon of dressing.

Place the vegetables and chicken in the center of the rice sheet. Fold a piece of the bottom of the sheet inwards and the sides over the vegetables, so that you get a nice package. Do the same with the other rice sheets.

Curry cauliflower with cucumber 

Recipe for 4 people

Ingredients:

  1. 1 Cauliflower
  2. 400 grams of chestnut mushrooms
  3. 1 cucumber
  4. 2 teaspoons curry powder
  5. 3 tablespoons white wine vinegar
  6. 4 tablespoons yogurt
  7. 2 teaspoons tahini (sesame paste)
  8. 2 tablespoons lemon juice
  9. bowl of hummus
  10. Parsley to taste
  11. 4 tablespoons olive oil
  12. 4 chicken fillets

This is how you make it:

Slice the cucumber and scoop the wine vinegar over it. Mix the yogurt with the tahini and lemon juice. Cut the cauliflower into pieces and put it on with some water. Add two teaspoons of curry powder and cook until done. Cut the mushrooms into pieces and fry them in some olive oil in a frying pan. If they are soft, add the parsley. Meanwhile fry the chicken fillets until they are done.

Serve the cauliflower with the fried mushrooms and the cucumber. Spoon the yogurt dressing over it. The hummus tastes nice and loose, but also over the cauliflower.

Vegetable Dish

For 1 portion

Ingredients:

  1. 150 mushrooms
  2. 1 bell pepper
  3. 200 grams of tomato cubes
  4. Hand spinach
  5. 1 egg
  6. 1 onion
  7. 200 grams of minced meat
  8. 1 clove of garlic
  9. Spices such as curry powder, cumin powder, paprika powder
  10. Pepper and salt

Cut the vegetables into pieces. Chop the onion and heat oil in a wok. Squeeze the garlic over the pan. Add the spices and fry until they smell nice. Add the minced meat and fry in a few minutes. Put the vegetables in the wok and stir-fry until everything is cooked. Add the tomato cubes and heat well. You can place the egg in a well on top of the wok vegetables and let it set, or boil separately.

You can easily eat this dish, but if you eat with others who do not eat low carbohydrate, cook pasta with this dish.

Cambridge diet: discover everything you need to know!

If you want to lose weight, you can choose from a wide variety of diets or waste methods that can help you with this. Certain diets work, with others you can question whether they really benefit. It is therefore important to do good research into a specific diet so that you know what you are starting.

In this article we will look at the Cambridge diet, one of the most famous diets that exists. Also one of the oldest. We show you how the diet works, what the pros and cons of the diet are and what the user experiences are of people who follow it.

Curious about the Cambridge Weight Plan? Then read on below.

The history of the cambridge diet

To get a little idea of ​​where the diet comes from, a short history lesson. The diet was devised once in the 70s by Dr. Alan Howard. The English food scientist has developed the Cambridge Diet at the University of Cambridge, after which it has traveled all over the world. The diet has caused a lot of furore with perfect marketing, especially in Great Britain. And it’s still a fairly popular diet.

The diet is known to many people and keeps popping up everywhere. The question is whether this is due to the name, or because the diet really is exceptionally good. Time for investigation.

The cambridge diet before January 1, 2017

The diet has been given a new face from January 1, 2017, which has considerably changed compared to the old method. You will soon discover whether the new way is better than the old one. In this article, however, we introduce you to both ways (if you want to go straight to the new diet, then scroll further).

For example, the Cambridge Diet has existed for a very long time in 3 variants: Cambridge 500, Cambridge 800 and Cambridge 800+. However, the new method uses a 7-step plan.

Below we show you briefly how these old variants of the diet worked, so that you get a complete picture of what the diet stands for.

Cambridge 500

It is probably the most used variant, but at the same time also the most difficult. With Cambridge 500, calorie restriction is the highest. The 500 in the name already reveals it a bit, because this was the maximum number of calories you could eat per day with this variant of the diet. Every thinking person knows of course that this is bizarre low.

Obviously, enough people have lost weight, since getting fewer calories is part of weight loss. However, it is very important that this is a limited calorie restriction. Taking too few calories in one day is counterproductive and can even be dangerous.

With this variant, everything revolved around the so-called meal replacements, consisting of shakes. Fresh food was not really involved with this method. Where tastes differ, the high price of the products has always been a shared factor.

Cambridge 800

Cambridge 800 actually looks a lot like the Cambridge 500 variant. The only big difference is that you can add food yourself with this method. You can do this up to a total of 800 calories. It is also important that you let this consist of healthy food. If you add these calories to those 500 calories, you’re still pretty low with your calorie intake. The effects are almost the same, with the difference that you are slightly happier because your stomach is a bit more filled with food. Again meal replacements play a major role in the Cambridge Diet 800.

Cambridge 800+

With the Cambridge 800+ plan, you can still add a normal meal to your diet. So in fact you have the most extreme diet, namely the Cambridge 500 and with the 800 and 800+ more food is added. At the end of the ride still far too little, but this is meant to make it more bearable for people who can’t handle the 500 diet. This alone indicates how extreme the diet actually is. And it is also not the right way to lose weight, which also makes you healthier. With this variant you also use meal replacements again.

And now it’s time for the new version of the diet that you can follow today, namely the Cambridge Weight Plan.

How does the Cambridge Weight Plan work?

The new Cambridge diet or Cambridge Weight Plan uses a 7-step plan. In chronological order these are Total reset, Back to basic, Basic +, In between, Hi five, In the mix and My life. With these steps you will switch to a specific target weight and healthy diet.

You will do this under the guidance of a Cambridge diet consultant, from whom you can also order your Cambridge diet products. Incidentally, this can only be done through a consultant, so they cannot be purchased in stores or on the internet.

Furthermore, a personal folder will be created for you, in which you can keep track of everything.

Content of the diet

The Cambridge diet therefore consists largely of meal replacements. These can be shakes, soups, bars (bars), pastries, hot meals, smoothies and extras. These Cambridge diet products are available from € 2.55 euros and can go up to € 15.95 each.

When we look at how many products you have to take during the diet (in the beginning even just) you are soon on monthly costs of between € 250, – and € 350, -. This is based on the minimum prices that certain shakes have, but also various bars, ready-to-drink and meal products that again rise to € 3.65 euros each. But with the rest of the products you purchase, there can be much higher outliers per month. So prepare yourself for the necessary costs when you start.

You will gradually reduce this over time.

The Cambridge Weight Plan, 7-step plan

To give you an idea of ​​how the 7-step plan works, we show you how it works in a table below. You can eat and drink a number of portions per “type” in each step. Exactly how large the portions are, they do not show on their own website, but they will be normal portions for 1 person. Via a detour you go straight from just meal replacements to a healthy diet.

Below you can see the Cambridge Weight Plan, with the 7-step plan in a table:

* CWP stands for the meal replacements / products of the Cambridge Weight Plan.

Where can you follow it?

You can follow the Cambridge Weight Plan by making an appointment with a consultant in your area. There are a number of them distributed throughout the Netherlands. It is not possible to follow this diet without a consultant. Before the intake you will have to take into account the necessary costs, which in all likelihood will be between € 20 and € 30 (+ any additional travel costs).

This intake examines medication, allergies or certain situations. If this is the case, it may be that a doctor must first be consulted or that you may not even start with step 1 (quite strange for a “healthy” diet). This probably also has something to do with the amount of meal replacements you need to take during the diet.

You are now going to make a realistic plan with this consultant to reach your goal weight.

Why does the Cambridge diet receive so much criticism?

The cambridge diet is a classic crash diet . The popularity among one group of users is often varied by surveys, but also by experiences of other groups of people who on the one hand do not lose weight or, on the other hand, experience many problems with it.

You can see from this that it is not a diet for everyone.

But why does the diet cause so much fuss? To give you a clear picture of this, we list the most common points of criticism below. That way you can decide for yourself whether you want to follow the diet or not.

1. Following crash diets is not the solution

The diet is therefore renewed after a long time. This is probably due to the discovery that Cambridge 500, 800 and 800+ were very drastic, long-term results were often absent and that many complaints rolled in. Nevertheless, phases 1, 2, 3 and higher of the new diet are comparable to the old methods (Cambridge 500, 800 and 800+), according to the information on their own website.

So they have learned something, but still use the old and outdated methods that do not seem to work for everyone. The way in which the calorie restriction is applied is quite extreme, which has the opposite effect (not keeping on weight after the diet ), can be dangerous and is also quite expensive.

2. Use of many meal replacements

Another downside is that you take many meal replacements with the Cambridge Diet. You cannot follow the diet without taking all kinds of powders, packets and shakes . While you can lose weight very quickly with everything that nature has to offer and it is also healthier.

Now a supplement to your diet can of course sometimes be good. But you can also break into it. It should never replace the majority or your complete diet.

Eating and drinking fresh things is always the best way to lose weight and improve your overall health. With the Cambridge Weight Plan, however, you start right from phase 1 with just meal replacements and you will continue to use them (according to the “My life” phase) for a long time or perhaps the rest of your life. This is of course never the intention.

3. The Cambridge diet costs rise quickly

You also make quite a few costs with the diet. For example, you will spend an average of € 25 for an intake interview, to which you must add fuel or travel costs (the consultant will not come to your home). Follow-up appointments also cost this amount, provided it is indicated that they are free.

Then you are not there yet, because here the costs for all products that you need are also added. On average you should certainly take into account around € 300 in costs per month. With the more expensive products, however, this average can also rise. Consider carefully whether you are prepared to do so, because when you suddenly encounter unexpected costs during the diet, you are too late.

For these amounts you can buy so much tasty fresh food that you can lose weight quickly, that you have to ask yourself if you feel like it.

4. Complaints during the diet

The necessary experiences are known, whereby people who have followed the diet experience various complaints. This can include headache, nausea, muscle aches, constipation and bad breath. Most of these are based on the old method of dieting. Updates will have to show whether the new diet comes out better.

In addition, a few deaths are known with the most extreme variant. Now that may be related to more things, but the fact that there may be some sort of connection with the Cambridge diet raises the necessary suspicion among many people about the healthy nature of the diet.

Furthermore, it is also very difficult for many people to maintain. When you have ever been really hungry (so no appetite), you know that this is not a pleasant feeling for a longer period of time. Unfortunately, this diet does occur regularly.

5. Lack of various healthy nutrients

It is not exactly clear how many calories the products of the Cambridge diet contain. But given that it has all the traits of a crash diet and they themselves indicate on their own website that the first steps are similar to the Cambridge 500, 800 and 800+ diet, we assume that the number of calories is reasonably similar.

The products are fairly balanced, but you will probably miss out on the necessary nutrients. It is therefore always good to use multivitamins or minerals.

The products also contain practically to no dietary fiber, while the RDA of this is at least 30 grams. Eating enough fiber also plays an important role in a healthy intestinal flora. The fact that they are lacking in the diet is not too good and may be related to a disruption, which is reflected in some user experiences of the cambridge diet.

The benefits of the diet

  1. You can lose weight with it! Honesty area to say that despite the extreme nature, losing a few pounds is quite possible. You can lose the first kilos in a few days, but this will for the most part be about fluid loss and only then about fat loss.
  2. It is easy to prepare! Because you use a lot of meal replacements, you do not have to spend much time preparing your food. Although you can comment on the use of this, it serves a certain convenience. There is also a choice of many different flavors.
  3. Guidance during the entire process! This can have added value. That way you can prepare plans together with your coach and ask questions when necessary. A personal plan is created that ends up in a folder. Here you can keep track of everything during the diet.

The disadvantages of the diet

  1. Too few calories! Crash diets usually do not work, chances of a yo-yo effect and getting heavier are high. In addition, it can also be dangerous. So pay attention.
  2. It is an expensive diet! You pay on average € 25 for intake and follow-up appointments, fuel or travel costs and meal replacements (on average € 250 to € 350 per month).
  3. Hard to maintain diet! It requires a lot of discipline. Hunger will occur regularly. This also increases the chance of binge eating.
  4. Complaints during the diet! Complaints may also occur during the diet. This can vary from headache, nausea, muscle pain, constipation to bad breath. If you really suffer, stop the diet.
  5. Little space for fresh food! Especially in the first phases of the diet you use a lot of meal replacements. These should never replace a large part or your complete diet. This is therefore a disadvantage of the diet.

The experiences with the diet

These show that losing weight is possible, but that the results vary. For example, one person falls off well, while another person makes less rapid profit. It is also often the long-term results that are not forthcoming. For that reason it is therefore not a diet for everyone.

Experience also shows that quite a few complaints can occur during the diet. For example, various assessments mention headache, nausea, muscle pain, constipation and bad breath. Of course, hunger is also a much-discussed flaw, given that you consume far fewer calories than usual.

Those who lose weight are usually happy with the diet, but the division makes it difficult to estimate how it will work for you. Ask yourself well if you want to take this gamble. In addition, it is not the healthiest way to lose weight and there are much better alternatives.

Is the Cambridge diet recommended?

This diet is not recommended. When you lose weight, the speed with which you do this is of course important, but much more the way you do it. And that means losing weight in a responsible way, with a method that you can sustain and that also makes you healthier.

Although the diet also has positive sides, there are too many criticisms. Your goal should always be to work on your weight in the best way. The advice is to do that in a different way than to follow this diet.

Losing weight without exercising

Losing weight without exercising. Is that possible?

It is often thought that exercise is essential for losing weight. Although exercise is very healthy, you can easily lose weight without exercising.

It is important to tackle your diet, pay attention to what and how much you drink and choose a healthy lifestyle.

In this article you can read all about what you have to do to lose weight without exercising.

How important is exercising for weight loss?

Enough exercise ensures a fit body that is more resistant to diseases and stress and with which you can grow old healthily. Your joints remain flexible, you feel better in your skin and age complaints also decrease. Many people know this and do their best to exercise regularly. But intensive exercise is not for everyone. There may be reasons why you cannot or do not want to exercise.

  1. You suffer from a long-term injury that is very limited in your movements.
  2. You don’t have time because of a busy job, a family and other hobbies.
  3. Psychological reasons: (failure) anxiety, social anxiety, shyness or fear of starting something new (such as a sport). At the moment you are unable to exercise.

And maybe there are other reasons why you are not going to exercise. And that’s why it’s good to know that exercising isn’t essential if you want to lose weight. It will certainly help, but when losing weight, nutrition plays the largest role (80%).

For that reason, it is important to adjust your diet and lifestyle (in areas other than sports) to be able to lose weight. With a few minor adjustments you can achieve a lot and lose the first kilos quickly.

Step 1: adjust your drinking behavior

Fizzy drink

Delete drinking soda from your list. Soft drinks contain a shocking amount of sugar or glucose fructose syrup. These sugars are all quickly converted to fat and therefore make you fat. If they do not contain sugar, or sugar substitutes: chemicals that stimulate your brain with the taste of sweet.

Although they are not sugar, they do feel like something sweet to the body, and because of this you keep craving sweetness. So you grab faster for another sweet snack. Soft drinks are not real thirst quenchers. Water is a healthier option that helps restore the moisture balance of your body. And it contains no calories. Or make this tasty fat-burning drink .

Green tea

Drinking green tea can help you lose weight immediately. There are certain substances in it, catechins, which speed up the metabolism. A faster metabolism is more likely to incite the body to burn body fat. You can achieve this effect with three cups of green tea a day. However, do not drink more than 5 cups because of an increased risk of kidney stones.

Drink more water

Drinking enough water is a problem for some people. Drinking water is very important for the body. It supports smooth functioning of the digestive system. Furthermore, it is good to know that drinking a glass of water an hour to half an hour before eating fills the stomach, so you will not eat too much too quickly.

It also often happens that people think they are hungry, but then they are actually thirsty. So try to drink a glass of water if you get hungry. Then you are full again and you will not take unhealthy snacks. Drink at least one and a half to two liters of water a day. Useful tips to help you remember drinking water:

  1. Place a half-liter water bottle next to your monitor. Drink half a liter before lunch, one before dinner and one before you go to bed.
  2. There are diet apps and even special water-drinking apps to help you remember to drink water. Install them and drink enough water every day.

Let alcohol stand

It looks like a small drink, but alcohol consists of fat and acetate (acetic acid). It is high in calories. For example, a glass of beer contains around 110 calories and a glass of wine 145 calories. If your body receives alcohol, the fat is stored directly in your body. It is therefore advisable to be aware of this and to only drink one or two glasses during the weekend.

Step 2: tackle your food

In the area of ​​food you can achieve a lot with small changes. Do you want to lose weight without exercising? Then nutrition is the best way to do this. You don’t even have to follow a diet . Opting for a healthy diet, smaller portions and snacks that are good for you will already have a very positive impact on your weight.

Choose foods that are high in fiber

High fiber diet helps to properly fill the stomach. Fiber absorbs moisture and then expands. As a result, you have a full feeling for a long time, which helps prevent you from becoming hungry and wanting to take a snack.

Fiber also makes the stomach less likely to produce hunger hormone ghrelin. This means you can live longer without food. Fiber-rich food is therefore not only healthy (it helps keep your cholesterol low), but also a great help for anyone who wants to lose weight.

Delete simple carbohydrates from your menu

There are two types of carbohydrates: fast (simple) carbohydrates and slow (complex) carbohydrates.

  1. You can find fast carbohydrates in white bread, white pasta and rice, cake, candy and cakes. They are rapidly absorbed into the bloodstream by the body. There they cause a rise in blood sugar and give you energy quickly. However, the body will try to lower the blood sugar level again. It makes insulin and therefore the blood sugar level drops again. The disadvantage is that you quickly get hungry again.
  2. Slow carbohydrates are found in whole-grain products, but also in vegetables, oatmeal, beans and legumes. They are less likely to be absorbed into the blood, but still give you energy for a long time. They do not affect your blood sugar levels as fiercely as fast carbohydrates.

The disadvantage of carbohydrates is that they work against you in two ways if you want to lose weight. They are easily converted into fat by the body and because you suffer from blood sugar spikes, you can easily grab carbohydrate-rich snacks. So you come in a vicious circle. If you want to lose weight, it is not advisable to eat a lot of (simple) carbohydrates.

However, the average person eats a lot of carbohydrates, between 150 and 200 grams per day. If you want to lose weight without exercising, you can reduce this to 75 to 100 grams. Then you will lose weight more easily and you can replace the carbohydrates with proteins and fats.

Choose a protein-rich diet

If you want to lose weight, protein-rich foods can contribute a lot. By eating fewer carbohydrates and more proteins, you will encourage your body to burn a higher amount of body fat. Proteins stimulate this. They also provide a long-lasting feeling, because they digest more slowly than carbohydrates. They also hinder the production of ghrelin, the hunger hormone. You will find that by eating protein-rich food, you can go much longer without a snack.

Proteins do not affect blood sugar levels, so you will not get a sugar dip. Because of all this you will eat less often in one day and eat fewer calories in total. In this way, foods that are high in protein can cause you to lose weight faster.

Opt for healthy snacks

A snack seems to be just a small bite that does not contribute much to weight gain or loss. But if you take something in between several times a day, those calories still accumulate. Certainly if you opt for sugar or carbohydrate-rich snacks.

Try not to take more than two healthy snacks in one day. Make sure they are healthy and low in carbohydrates. For example, think of:

  1. A handful of nuts (all nuts are suitable, such as cashews, walnuts or almonds). Opt for natural nuts, unsalted and without spices.
  2. A smoothie: rich in vegetables and a little fruit to make it a little sweeter. Add healthy fats such as coconut oil or a few pieces of avocado. You can vary a lot with tasty green smoothies , so that you can make a different taste every time.
  3. A bowl of yogurt with some fruit: yogurt contains a lot of proteins, so that it fills well. 

    Make sure you always have these kinds of healthy snacks with you so that you are not tempted, at work or after exercise, to buy something unhealthy.

Step 3: adjust your behavior

How you deal with yourself, with nutrition and your health also partly determines whether you can lose weight without exercising or not. That is why it is wise to become aware of what you can change in this area.

Make all your meals yourself

By cooking yourself, you can also determine what is in it yourself. Use as many fresh ingredients as possible, so do not opt ​​for pre-packaged meals. Make your own sauces and spice mixes. Ready-made sauces often contain a lot of chemical agents and too much salt and / or sugar. Also prepare your own lunch, so that you avoid eating an unhealthy meal from a snack bar at work.

You can assume that fresh products are the best for your body. They are full of vitamins, minerals and antioxidants that help you stay healthy. The more a product is processed, the less healthy it is. Everything has been added (to make it more durable, sweeter, tastier or more attractive), which only burden your body. Get used to spending some time cooking. It will certainly help you to lose weight faster.

Cooking yourself is not difficult and does not have to take a lot of time. You quickly learn how you can easily put a tasty and healthy meal on the table. Before you know it you know some recipes that you love and that you will often prepare. What more do you want than tasty and healthy food and also lose weight?

Get enough sleep

Sleeping helps with weight loss. That does not seem logical, but appears from several studies. Sleeping affects your entire body and therefore your weight. It influences the production of hormones: of cortisol, the stress hormone, which causes your body to store more fat. And ghrelin (the hunger hormone), which determines your appetite. Too little sleep makes you more hungry and you will eat more.

If you are often tired, it also influences the functioning of your brain. Someone who has a lack of sleep will be less able to control and make worse decisions. As a result, you will be tempted faster by unhealthy food. Sleeping and being overweight are interconnected and you will quickly get through a vicious circle. From overweight, to poor sleep, to even more overweight.

You achieve a good night’s sleep by ensuring a really dark bedroom. This helps you to develop a good day-night rhythm. Remove all distractions from the room, such as smartphones and tablets. The bright light from these devices ensures that your brain cannot relax. This can also happen with e-readers, so it is better to read without background lighting. Go to bed regularly. Sleeping with the window open is a good idea. Research shows that you lose weight better if you sleep in a cool room.

Eat consciously

Taking a moment to eat helps you lose weight. The pace of daily life is very high. We do almost everything in a hurry and fast and that goes with food just like that. Often we don’t even take the time to eat or do it together with another activity. Some people keep working while they are eating or watching television.

This ensures that you eat too quickly, eat too much and eat unknowingly. All these consequences ensure that you will probably arrive.

  1. Eating too fast: Eating  too fast does not chew properly, which means that your food is not pre-digested, so your stomach is less able to absorb the nutrients. You swallow your food too quickly, so you empty your plate faster and you are less saturated. That will ensure that you are hungry again sooner.
  2. Too much food: Because you are doing something else while eating, you do not feel well whether you are already full or not. You will therefore regularly eat more than you need. This may also be because you eat too fast.
  3. Unconscious food:  If you do not consider your meal, you hardly taste what you eat. Without being aware of taste and texture, you miss a large part of the experience that food can be. If you taste what you eat well, how tasty it is, the smell and how it feels, then this also makes you feel well saturated. The brain needs all these stimuli to feel that they are having a meal.

Take the time for every meal. Enjoy every bite and let the taste penetrate you well.

Reduce stress

Stress is not only bad for your overall health, it is also a thicker. If you suffer from stress, your body produces cortisol and this hormone is responsible for fat storage. The body stores fat precisely, where it doesn’t do you any good, namely as belly fat around the organs. This is the dangerous fat that negatively influences the functioning of your organs.

To be able to lose weight properly, it is important to tackle stress. Now that is easier said than done, but try to reduce the tensions in your life. Not only for your mental peace, but also to be able to lose weight. There are plenty of ways: mindfulness, meditation, yoga and long walks in the forest.

Diets that help you lose weight without exercising

To lose weight, watching healthy food is an advantage. You can achieve a lot already by paying attention to your portion size and choosing pure and nutritious products. If you want to give your weight loss an extra boost, you can also start a diet. We recommend a diet in which you keep eating healthily and do not have to lead to hunger. If you choose such a diet, you will be able to keep up well, giving you a greater chance of success.

The low-carbohydrate diet

You could read about carbohydrate eating earlier in this article. By removing carbohydrates from your diet, you ensure a stable blood sugar level. This way of eating has two major advantages:

  1. You can lose weight while you will not be hungry (by eating fats and proteins and meals of normal proportions).
  2. You eat healthy and can also continue to eat this way after losing weight.

Where many diets strongly limit your calorie intake, you can continue to eat well during the low-carbohydrate diet, so that you continue to receive all healthy nutrients (such as vitamins, minerals and fiber). So this is a really healthy way to lose weight.

The Mediterranean diet

If you eat according to the Mediterranean diet, then you eat like they did in the 1960s, in the Mediterranean region. A diet consisting of tasty and pure foods, such as fresh vegetables and fruit, fish and meat. Little sugar is used, but tasty herbs, olive oil and whole grains. It is a healthy way of eating that has been proven effective in diabetes (it helps to keep your blood sugar levels balanced). As a result, it can also help you lose weight, because you will have less appetite.

Paleo diet

The paleo diet goes back to the way our distant ancestors did: eat as much unprocessed food as possible, fresh vegetables, meat, poultry and fish, no dairy, no grains and no sugar. In fact, this diet is also low in carbohydrates, but even more drastic. You eat more proteins and fats to provide your body with energy. This diet is also very suitable to use for weight loss. It is a healthy way of eating, and according to the underlying theory that fits our body.

Not exercising, but moving

For people who cannot or do not want to exercise, enough exercise can be difficult. It just has many benefits for your body to keep moving. Therefore, here are a few tips to help you move more easily:

  1. Walk a little more and longer: Are you going to work by car? Walk around the parking lot before you enter your office. If you have to go up a flight of stairs, walk up and down once more. Walk when you can: for example, a round around the block where you live, just up and down the street. Every step you take is one more.
  2. Even if you have an injury or painful joints, moving is possible. You can also keep your body in action while sitting in your chair. Look on the internet for exercises for a chair. Move the parts of your body that are not painful. Ask a physiotherapist for advice. 
  3. There are sports that are not stressful: Yoga is a calm way of moving, which makes muscles and tendons flexible and strong. It can also be well adapted to injuries, with aids or an alternative version of certain exercises. There are also fitness machines on which you can move quietly and safely, such as an exercise bike or a cross trainer. On these devices you can very easily do a quiet workout that will relieve your joints. 

Lose weight quickly: the simple 3-step plan

A healthy weight is important to feel fit, and many people are concerned with how they can lose weight quickly. But losing weight quickly, is that the best way? How does the body react if you lose a lot of weight in a short time?

You may also be wondering how much you can lose in a week and what a healthy way to lose weight is.

In this article you can read all about losing weight fast and how you can ensure that you reach your ideal weight in a healthy way.

Step 1: How much weight can you lose per week?

Losing weight can be tackled in all sorts of ways. That is quite confusing if you are looking for a good diet and do not know what is the right way. Every diet seems the ideal way to tackle the pounds:

  1. Juice diets
  2. Yogurt diets
  3. Low in carbohydrate
  4. protein-rich food

Some diets claim that you can lose 2, 3 or even 4 pounds a week. It is all guaranteed and not bad at all for you.

But it is important to continue to take good care of your body while losing weight. With a diet where you drastically eat less, you can assume that your body does not get enough of what it needs. That is because your body has a certain need for energy, whether you are very active or not.

Energy for your body: what is it needed for?

Our body needs energy every day to be able to do what you want it to do: work, think, exercise, get your children out of school and do the shopping. But behind the scenes, your body does much more naturally. It ensures, for example, that your heart keeps beating, your resistance stays up to date, hormones are created, that you stay warm, your cells can recover and your nerves communicate with each other.

Even if you don’t do anything (when you’re sitting on the couch and watching television or sleeping), your body is busy with all kinds of processes. That is the resting metabolism. Your body therefore always uses energy at every moment. An average person consumes between 2000 and 2500 calories per day.

A calorie is a unit of energy. We get our energy from food.

If you want to lose weight, the standard principle is to ensure that your body gets fewer calories than it actually needs. You use this to stimulate your body to look for another source of energy, namely the stored body fat. So that is why you eat less during a diet. Instead of eating the average 2000 calories, you will eat 1500 to 1700, for example.

How many calories do you have to burn to lose 1 kilo?

Everyone wants to lose weight quickly. But with a simple calculation, you can see that there are limits to what is possible. A gram of fat equals 9 calories. 1 kilo of pure fat is therefore 9000 calories.

If you want to lose one kilo of pure fat, you have to burn around 9000 calories or eat less with the value of that energy. 

However, a kilo of pure fat is not the same as a kilo on your scale. A kilo of body fat consists of fat, water and proteins. A kilo of body fat is approximately equal to 7777 calories.

Never believe programs that promise you can lose 5 kilos in one week . That’s because more calories than you consume in a week. For the best result you can best focus on losing 1 kilo per week. That is a healthy way to lose weight without losing a lot of nutrients.

What the body does when you lose weight fast

Super fast weight loss seems attractive, but it doesn’t happen what you want it to happen. The moment your body only gets very few calories, your body will respond. It understands that there is a chronic shortage and will therefore use energy efficiently. It’s all about the savings mode, so to speak.

In this energy-saving mode the body looks at what uses the most energy. Those are the muscles. They even use energy if you do nothing. Normally the body gets energy from food, but there is not enough now. Now the body is going to break down the proteins from muscles to get energy. That is actually very smart: it not only gives you energy, but ultimately you have fewer muscles, and they will use less energy later in the future.

But muscles break is not what you want. You follow a diet to burn fat, not to break down your muscles. This is the reason that losing weight very quickly is not the ideal way to lose weight. You do lose weight, but not by burning body fat.

Healthy weight loss

A healthy way of losing weight is to lose weight at such a pace that your body does not go into power saving mode. That means that you do not reduce the amount of calories that you eat too far and that your body gets enough nutrients.

This way the body can continue to perform all functions and it will burn fat efficiently . It is quite feasible and healthy to lose 1 to 2 pounds per week.

Keep in mind that you lose weight fast in the beginning, but that the weight loss is slower afterwards. That is because in the first instance you not only lose fat, but also moisture. Body fat contains a lot of intracellular fluid. The more you lose weight and the less fat in your body, the less you lose weight. This is normal. But rest assured, you will continue to lose weight even afterwards.

Step 2: Lose weight fast through diet or exercise?

Whether or not you lose weight is largely determined by what and how much you eat. Exercise is also important, but food accounts for 80% and exercise 20%.

Exercising and getting enough exercise can speed up weight loss. You burn a large amount of calories by exercising. Depending on what you do, you can burn 200 to 500 calories with one hour of exercise.

Movement

Number of calories per hour

Workout gym

500 – 700

Brisk walk

250

Yoga

180

Elliptical cross trainer

500

Cycling

400

Every form of movement is good. It naturally helps to burn the amount of calories consumed, but also stimulates more activity within the body. The functioning of the intestines is better, because the circulation is stimulated and you get stronger muscles.

Higher energy consumption

Exercising more helps you to become fitter. Regular exercise ensures that you get more and stronger muscles. If you get more muscle, you will start to use more energy, not only during exercise, but also at rest. This is because muscles consume energy even at rest. That means that you will burn more calories in a whole day. That can make it lose weight so just that little bit extra.

Exercise and physical health

Getting enough exercise is not only important to be able to lose weight, it is important for your overall health. Nowadays we spend a large part of the day sitting, behind a desk and barely moving.

Research shows that we work 7 hours a day on a working day! Also on the weekend we apparently do nothing 85% of the time and we sit on the couch. Our body is not actually made to sit all day. You also notice that quickly: your muscles become stiff and start to hurt.

The danger of sitting for long periods

But that is only what you are aware of. Sitting for long periods of time has even more consequences, which you cannot immediately see. An inactive life can actually have consequences for how long you will stay healthy. Sitting for long periods increases the risk of type 2 diabetes by 12% and the risk of cardiovascular disease by 47%. Long sitting increases the concentration of fats and the sensitivity to insulin of your cells decreases.

This has everything to do with the insufficient use of the large muscles of the body. To ensure that you stay healthy, it is better to take some time off every day to get your muscles moving again. You don’t have to exercise every day for this, but taking a short walk or cycling to work can prevent a lot of problems.

We do, however, recommend working out at least twice a week. If you’re looking for a sport that you like, that’s probably no problem. But to lose weight, more is needed. Exercising alone will not cause you to lose weight. If you continue to eat as much as before, you will hardly lose any weight.

In addition, you probably do not train every day and therefore exercise cannot cause a significant decrease in your weight.

Step 3: How can you lose weight fast through food?

If you want to lose weight healthily and quickly, it is important to become aware of what you eat. It often happens that you eat a lot more than you think. Even if you eat healthily, small snacks or snacks can provide more calories than expected.

  1. A handful of nuts: 150 calories. With a handful extra this comes out to 300 calories.
  2. Half an avocado is 200 calories. It is full of healthy fats, but the number of calories is pretty good.
  3. And were you so hungry at the end of the day and did you take an extra peanut butter sandwich? Add another 180 calories.

Now there are diets where you can count on calories all day long , but you don’t need to lose weight right away. It is more about paying close attention to how often you eat something, what you eat and why you grab something to eat.

What do you eat in a day?

What you eat determines how much energy (calories) you get. You can follow a diet to ensure that you know exactly how many calories you eat, a schedule that you will find support. You can use diet apps , eat meal replacements or start counting calories yourself.

By opting for healthy products it is very possible to lose weight without following a specific diet. It is simply a fact that we eat so many hidden sugars and processed products one day, which results in a large amount of empty calories. They burden your body, the body often does not even know how to handle all those chemicals.

So healthy eating actually means making sure that you start eating pure and unprocessed products. These are products with as few ingredients as possible, no added chemicals and no or little sugar.

Natural products:

  1. Unprocessed vegetables : cabbage, bell pepper, string beans, cauliflower, carrots, etc.
  2. Meat and fish : Chicken fillet, steak, minced meat, salmon, etc. So without additives, as there are in hamburgers

Cookies, chips, nut mixes, chocolate, but also soft drinks and flavored dairy products, these products all contain sugar or sugar substitutes. These all come from a factory, which means that there are all kinds of additives.

If you want to lose weight fast, you should make sure that you don’t get that much in on it.

Make sure your portions are of a normal size. You can eat unlimited vegetables. You should limit potatoes, rice and pasta. These can quickly contribute to increasing your weight.

How often do you eat in a day?

You do something unconsciously very quickly. There are liquorice on your colleague’s desk and every time you pass by, you take one. Or you can eat a cookie in between after exercise. In the evening, while watching TV, you drink a glass of wine. Losing weight quickly does not work if you take a lot of unhealthy snacks. To be able to lose weight it is important that you take a critical look at your eating moments.

It is not necessary to eat more often than three times a day. If you have eaten a good filling meal, then you do not even need a snack. Meals that are high in protein fill better than meals that are high in carbohydrates. But if you like a snack, make sure you have a healthy snack and not more than twice a day.

It is also advisable to eat a good breakfast. After a night’s sleep your digestive system has settled down. To provide you with energy for the day, you need something to eat. You have to get your digestive system going again and you do that with a nice breakfast.

Even if you are not hungry, you could take something easily digestible, a bowl of yogurt or a cracker. If you do this for a few days, you will get used to it automatically.

Why are you eating?

We don’t just eat because we need food, because our body needs the energy. Eating also has to do with emotions. We all know it, especially if you are not feeling well. After a hard day, after a fight with your partner, if your children were busy all day, it is wonderful to have something tasty. “I have earned that,” you say.

But if that is the case every day, then something is wrong. We quickly talk well, that we again take a piece of chocolate, or another handful of chips. But it does pile up and that is the reason that so many have too high a BMI . 

It is therefore useful to find out what is the reason for you to snack whenever. So if you feel that tendency coming up again, you can take a time out. Try to find out what is behind it, why you feel the need to eat something. Of course you can be really hungry, but if you don’t, there is often an emotional pain behind it. The sweet or salty (whatever your weak spot is, doesn’t matter) makes you forget that pain.

Sadness, irritation, anger or loneliness, every emotion can hide behind an urge to eat. Losing weight fast becomes very difficult when you eat because of emotions. If you feel this emotion, see what you need and look for something else to deal with. Call your best friend, take a walk with the dog, take a long hot shower or tidy up a cupboard. Do something that distracts you and that is somewhat active. The physical and mental stimulus will make you forget that you wanted to eat.

So it is very possible to lose weight quickly, just by paying attention to healthy food and becoming aware of what you eat, when you eat and why you eat. In fact, you don’t even have to follow a special diet.

7 Tips for losing weight quickly

1. Eat quietly, chew well

It often happens that food has to be taken quickly. We also eat while we watch television or do some work. All this does not ensure that we are attentive to our meal. That is why we eat too fast. That is not so good for digestion and that ultimately also has an effect on our weight.

Eating calmly is important for the stomach. While eating, your stomach becomes full and when it is full, it sends a signal to your brain that you are full. However, it takes some time, it takes about 20 minutes for your brain to receive that message. 

Paying attention to your food is very important

If you eat very quickly, that will immediately make your stomach a whole lot fuller. You then eat more than you need. To prevent this, you will need to eat more calmly and listen to your body. That is why attention to your food is so important.

Chewing is also necessary for good digestion. While chewing, your food is mixed with saliva and this is already partly responsible for digestion. The stomach can therefore absorb nutrients even better and process food more efficiently. By chewing well you will also be full faster, and you will eat more calmly through it. This is also important if you want to lose weight.

If you want to lose weight, it is best to take some time off before meals. A time when you only eat. So make it a cozy and tasty moment, put your smartphone aside and switch off the television.

2. Hidden sugars and simple carbohydrates

Pay close attention to what you eat starts with reading labels. Try to avoid products with sugar and simple carbohydrates. Simple (or simple) carbohydrates are quickly converted to fat by the body. They also cause fluctuations in blood sugar levels. This means that after eating you get an increase in glucose in your blood.

The body always looks for balance, so it starts producing insulin to lower blood sugar levels. Lowering the blood sugar level ensures that you get hungry again within a few hours. That way, by eating carbohydrates you have a strong need for more sugar every few hours.

Leave fast carbohydrates and lose fat

Simple carbohydrates are found in bread, potatoes, rice and pasta and furthermore in all products that contain sugar. They contribute a lot to weight gain.

Do you want to lose weight fast? Then it is wise to avoid simple carbohydrates as much as possible. It is better to take complex carbohydrates (these are the whole-grain versions, so whole-grain bread, pasta and brown rice). These cause blood sugar levels to fluctuate less.

Try replacing carbohydrate-rich products. If you do that once a day, you will go a long way. Take two eggs or a salad instead of bread. Choose a smoothie for lunch, full of green vegetables and nuts. Leave the potatoes out with your evening meal and eat more vegetables. You can see that it is actually very easy to eat less carbohydrates.

3. Eat lots of fiber

Fiber can also help if you want to lose weight quickly. Fiber is found in vegetables, fruit, beans, nuts and seeds. They absorb a lot of moisture in the intestines and therefore ensure that you are quickly full. A well-filled feeling helps prevent you from quickly craving and snacking.

4. Drinking water

Drinking water is often not high on our priority list, and that while water is essential for your body to function properly. Water helps with waste disposal and promotes digestion. Drink a glass of water an hour before you eat and you will find that it makes it easier for you not to eat too much. Your body needs approximately 1.5 to 2 liters of water per day.

5. Eat healthy fats

Eat fats while you want to lose weight fast? It almost sounds like a bad joke, but it isn’t. For a long time fats were portrayed as the worst thing you could eat. But your body needs fats and they are even a great help if you want to lose weight. It is then important to opt for healthy fats.

Healthy fats are the single and multiple unsaturated fatty acids. They ensure a healthy cardiovascular system, can help prevent diseases (such as cancer), they help to absorb certain vitamins better and ensure that your blood sugar levels remain stable. Very important for good health. You can find these healthy fats in fish, avocados, nuts, olive oil and seeds and seeds. 

6. Avoid stress

You probably knew that stress is not good for you. But stress also causes an increase in body weight. Long-term stresses have an effect on the body: you therefore produce the stress hormone cortisol. This hormone causes your digestion to slow down and it promotes the production of belly fat. It also causes an increase in blood sugar levels.

A second consequence of stress is the influence it has on how you feel mentally. If you feel tension for a long time, chances are that you will make poor choices when it comes to eating.

As you could read earlier, eating also has an emotional side. Stress can also be a reason to snack. And when you are stressed, you often don’t feel like cooking or preparing a healthy meal. Stress can therefore have a negative effect on your weight in several ways.

It is advisable to try to reduce the effects of stress. Try to take the time after work to relax. A short walk can help you release tensions. Listening to music or meditating can also provide more relaxation. 

7. Set realistic goals

You would prefer to lose weight quickly, but bear in mind that quickly is not always good. Nowadays everything has to go faster than fast, but losing weight is not a good starting point. This has negative consequences in the long run. If you want to lose weight, make sure that your goals are realistic and achievable.

It is quite possible to lose 1 to 2 kilos in a week. You can do that by eating healthily and paying attention to what you eat and what you eat. But be aware that after a few weeks you will lose weight less quickly. Try to divide your end goal into smaller goals. If you want to lose 20 kilos, first focus on the first 5. Every small step is one and this way you can be happy with every intermediate goal you achieve. That helps to keep your motivation.

5 benefits of a HIIT (High Intensity Interval Training) workout!

You have probably already read something about the HIIT workout on this blog . We gladly recommend this High Intensity Interval Training as an alternative to traditional cardio such as running or cycling . Those who don’t feel like working for hours a week will probably benefit from HIIT.

But why is this method so effective? And why can he also help you work on a healthier body in various areas? Today we look at the five most important benefits that the HIIT workout has to offer. We bet that afterwards you will be eager to give it a try yourself?

Strength training vs. cardio

You may be a little surprised at how popular the HIIT workout is. When you updateour articles a little, you now also know that strength training is a very effective way to lose weight . Strength training ensures that you continue to burn more caloriesthroughout the day .

This is in contrast to cardio, where you only burn calories while you exercise. Yet it is not that cardio has no benefits at all. For example, it is a means to burn some extra calories and to improve your condition . And if you choose to perform cardio training in addition to your strength training, then HIIT training is definitely something to consider.

What is a HIIT workout?

HIIT stands for High Intensity Interval Training. The idea of ​​a HIIT workout is – as the name implies – alternating intervals of high intensity with short periods of rest. You can do that with almost all sports. For example, alternate 30 seconds of very fast sprinting with 2 minutes of leisurely walking , and continue for about 20 minutes.

You no longer have to continue to make the training more intensive. You can simply make the rest a bit shorter for that, or the intensive intervals a little longer. That way you can easily adjust the HIIT workout to your own level or goals.

Benefits of the HIIT workout

We have already briefly mentioned a few advantages above, but for the sake of clarity we will list them all below. The five main reasons for choosing a HIIT workout are as follows:

1. The afterburn effect

At first glance, it seems strange that HIIT is just as effective as long-term cardio training. Can you burn just as many calories with a few minutes of sprinting as with running for an hour? The answer is very simple: yes, you can. The reason is that at HIIT you make a much more explosive, intensive effort.

Your body needs more time to recover completely from it. You continue to burn calories during that recovery period. This brings the final amount of energyburned about as high or even higher than with ‘normal’ cardio. There you have that ‘afterburn effect’ to a lesser extent or not at all.

2. No loss of muscle tissue

One of the pitfalls of cardio is that you don’t just burn fat with it. If your body is desperately looking for more energy, the muscle tissue must believe in it. And of course that is not the intention: you will not be in the gym for so long to lose everything again while running. Fortunately, with a HIIT workout you lose much or even no muscle tissue.

The reason is that you spend less time working. If the training lasts only 20 minutes, your body has much less time to grasp your muscles . And when you are done exercising, nutrition ensures that muscle breakdown is prevented.

3. Improving your condition

As mentioned, cardio can be a very good way to improve your condition. This is not only useful when you are exercising. A little fitness is also nice in daily life; for example, it makes climbing stairs a lot easier. HIIT helps you a lot with this.

These explosive intervals of exercise train your heart to pump more blood around faster. You can endure efforts in this way for longer. And that effect comes faster than you think.

4. It takes little time

In addition to all the sports benefits, HIIT is also just a very practical choice. This is mainly because it takes so little time to complete a full HIIT workout. If you include the warm-up , you will be ready in 25 minutes. That is considerably better to plan than the lengthy running training sessions that many people impose on themselves!

Lack of time is one of the most frequently mentioned reasons when people have to explain why they exercise less than they would like. Does that seem uncomfortable to you too? With HIIT you really don’t have to use that excuse for yourself anymore, because an hour a week already delivers huge results! This form of training can also be combined perfectly with strength training.

5. HIIT is flexible

A final advantage is again of a relatively practical nature: with HIIT you can go in every possible direction. First of all, you are free to choose any sport that you like. Running is used a lot because you don’t need much material for that. However, there are many more options: cycling, skipping rope, swimming …

You can even alternate if you want to keep things interesting. In addition, your HIIT workout can easily be adjusted to your level by varying the interval duration. When you move forward, you don’t have to change huge schedules. You simply extend the effort by ten seconds, and you can count on it that you will again have a hard time.

Does HIIT also have disadvantages?

Is this really the perfect training form? A little dampener to the celebration: HIIT can cause problems when used incorrectly. The two most important things to watch out for are the following:

1. Start small to prevent injuries

HIIT is – not surprisingly – quite intensive. This means that it is better not to start at full power immediately. If you have not yet built up so much fitness, you soon run the risk of injury . It is therefore best to take your first HIIT workouts ample time for your rest periods.

If that is easy for you, you can always make things worse. Rather not take a risk with your own health: an injury lingers longer than you like.

2. Rest days to prevent overtraining

It is also of great importance – even for advanced athletes – to insert sufficient rest days. HIIT is, as stated, a stronger burden on your body than ‘normal’ cardio. So you also need longer to fully recover from a workout.

If you do not take that time, the overdue recovery can continue to accumulate. In the long term, that leads to overtraining . So never make your HIIT workout longer than 45 minutes, and preferably always follow with a rest day!

Create HIIT training schedule

So do you want to get started with HIIT? The most important choice is of course: the right sport. Every cardio sport is suitable, but also (partly) fitness-oriented strength exercises are great. For example, think of jumping jacks or burpees. Also choose training moments: 1 to 3 per week, depending on your further activity.

It is best to start quietly, for example with 5 times 1 minute training, alternated with 2 minutes of rest. Then you make the rest shorter or the activity longer each week. That way you continue to build up your fitness!

 

Losing weight during the transition: 6 important tips!

The transition is a phase that no woman really looks forward to. Not surprising, because often it is accompanied by mental physical changes that you are not waiting for. Consider, for example, mood swings and hot flashes.

That can be enormously frustrating, because what previously worked well to keep on weight is suddenly no longer sufficient. We give you six tips to keep complaints to a minimum and possibly even to lose weight during the transition .

What is the menopause?

The transition or menopause is the period in which the female body switches to a new hormonal balance. After the transition you will no longer be having your period and you will therefore no longer be fertile.

In order to achieve that new balance, however, major changes take place over a few years. And that can cause health problems! Only when the body is completely accustomed to the new hormone balance do those symptoms disappear. Unfortunately, that can take a few years.

Hormones in the transition

The transition is often referred to as one homogeneous period. However, that is a bit too short because of the turn: within the transition, different phases can be distinguished. In short, these are:

  1. For the premenopause. During this period, the body produces extra estrogen, in preparation for the reduced estrogen production that will follow. As a result of that estrogen dominance you are going to store more fat. You also produce less progesterone here.
  2. The premenopause: the period before your last period. Here your estrogen drops enormously. That causes those typical complaints: hot flashes, perspiration, loss of libido, and so on. Also, you have more sense in eating and less sense in moving . The consequences are predictable …
  3. The postmenopause: the period after your last menstrual period. The production of progesterone stops almost completely, and your estrogen production also decreases. During this period you start losing more muscle , which does not make losing weight during the transition any easier.

Symptoms transition

What are the symptoms that you can expect when you get into the transition? Of course, that is slightly different for everyone, but the following menopausal complaints come back a lot:

  1. Hot flashes . With a hot flash you suddenly feel very hot, sometimes combined with dizziness and nausea . This is a consequence of a widening of the blood vessels, which in turn is caused by an estrogen deficiency.
  2. Skin and hair . Due to the decrease in estrogen, the skin is less well blooded. It therefore quickly becomes weaker and less elastic. Your hair can also become duller and thinner due to the lack of circulation in the scalp.
  3. Emotional turmoil . Estrogen also has a lot of influence on your mental well-being. Fluctuations in your hormone levels can cause sad feelings, irritability and crying.
  4. Vaginal irritations . The sexual organs are also less well-blooded during the transition. This can cause vaginal dryness. In addition, some women suffer from fungal infections due to changes in their hormone levels.
  5. Bone descaling. Finally, a changing hormone level also causes an accelerated bone breakdown. Many women lose up to 10% of their bone tissue in the transition, increasing the risk of bone fractures.
  6. Weight gain. The phases described above all have almost the same effect: if you do nothing about it, you will arrive. Many women are therefore five to ten kilos heavier in this period.

Lose weight during the transition

That last point sounds threatening or perhaps even inescapable. Yet it is indeed possible to largely prevent weight gain during the transition. Sometimes even lose weight during the transition, although that may depend a little on the severity of your symptoms. We give you six tips to make the best of it!

1. Do not diet

This may sound illogical if you are afraid of arriving. However, strict diets are not the way to lose weight during the transition. The reason: those strict diets also often lead to deficiencies in certain nutrients. However, it is precisely in this complex period that your body needs all the nutrients sufficiently!

Instead of a low-fat diet or a low-carbohydrate diet , it is better to focus on healthy eating. Try to put together a balanced diet, mainly made up of proteins , slow carbohydrates and healthy fats . Make sure you also eat a lot of fruit and vegetables .

2. Write down what you eat

Keeping it healthy is an effective way to eat healthier! Research shows that just faithfully recording what you eat already leads to healthier choices. After all, it is harder to eat ‘accidentally’ twice as many snacks as you thought. And you know that you have to see unhealthy choices in your notes for days on end …

Losing weight during the transition starts with self-knowledge. Writing down what you eat also helps to stop eating emotionally. Certainly in a period where your hormones work overtime, it can’t hurt at all!

3. Avoid fast carbohydrates

Your metabolism will slow down during the transition . So you need just a little less calories ; the Voedingscentrum describes this as ‘one sandwich less per day’. And indeed, you can best achieve that reduced number of calories by scraping some carbohydrates .

However, that does not mean that you should not eat carbohydrates at all. You can watch out better with fast carbohydrates , for example in fruit juice and added sugars . They cause a peak in your blood sugar levels . And it is precisely this type of peak that brings your hormone levels out of balance.

4. Avoid alcohol

Another pitfall is the use of alcohol . Many people still think that one glass of wine a day is healthy. And indeed, it’s good for the heart and blood vessels – but definitely not for the rest of your body.

Alcohol slows down your metabolism and promotes fat storage. In addition, it prevents the digestion of healthier foods. If you want to lose weight during the transition, then you should really opt for an alcohol-free option.

5. Keep moving

Well, you are less and less eager to get out of your lazy chair. Yet you can really do better! Physical exercise has endless benefits, especially in the transition. For example, it stabilizes your hormones and prevents mood swings. You also burn more calories with it.

And you don’t have to go into the gym fanatically for that. An hour’s walk a day can also do wonders. So grab the bike more often, take the stairs, walk the dog … As long as you make sure that you don’t suddenly sit on the couch for hours at a time.

6. Start with strength training

In addition to estrogen and progesterone, testosterone is also produced less and less during the transition. As a result, your body breaks down more and more muscle mass . Awkward, because muscle mass keeps your metabolism up to speed! So you burn fewer calories throughout the day if you have fewer muscles.

Strength training is extremely useful to counteract that effect . With two to three training sessions per week you can go a long way. In addition, strength training also ensures a more stable mood and fewer hot flashes – so that’s three birds with one stone!

Think of your adrenal glands

Hormones are essential for the changes that take place during the transition. In addition to your ovaries, hormones are also made in your adrenal glands; small organs that are like caps on top of your kidneys. During the transition, the ovaries become less active and the adrenal glands have to take over more and more work.

However, in combination with a lot of stress , this can lead to adrenal glands being exhausted. The transition symptoms are therefore only exacerbated. Not only nutrition and exercise, but also a reduction in stress can help you lose weight during the transition!

How do you get belly fat away? 28 tips!

How do you get belly fat away? That is a question we regularly receive from desperate and frustrated readers of our blog. Belly fat is perhaps the most stubborn body fat that exists. It is not for nothing that many people even believe that it is impossible to get away.

Fortunately it is not that bad – but it is true that burning belly fat is quite a challenge. And it doesn’t help that there is a lot of nonsense in the circulation to get the best way to get rid of it. Today we give you 28 practical tips that really work!

Remove belly fat

Let’s just say it: all wonder powders and mysterious supplements do not work. There is no single product that you can use to burn fat. How do you get belly fat away? In short: a healthy diet, combined with an active and balanced lifestyle.

Does that sound like a lot of trouble? To a certain extent that is correct: you need some patience and perseverance to get rid of those love handles . On the other hand, it is often exaggerated how difficult a healthy life is. With these 28 tips against belly fat you will be there in no time.

Losing belly fat with food and drink

It is said that losing belly fat is 80% food and 20% exercise. For that reason we give you no fewer than 14 tips to burn belly fat through food and drink. The bonus is that you generally get healthier if you change your eating habits step by step according to these points!

  1. Eat with a calorie deficit . To burn fat – anywhere – you need a calorie deficit. So eat slightly fewer calories than you consume in a day.
  2. But don’t overdo it! On the other hand, a too large calorie deficit is unwise, a crash diet ultimately does not work. 300 to 500 calories below your energy requirement is perfect.
  3. Eat more fiber . Fibers fill and ensure that you eat less. You can find them mainly in fruit and vegetables , but also in whole grain products.
  4. Eat more protein . Proteins also saturate and combat binge eating . Good sources are meat, fish , egg, dairy, soy , legumes , grains and nuts .
  5. Eat less processed meat. Processed meat such as sausages, salami and bacon contains many fats and therefore many calories.
  6. Eat fewer trans fats . The same applies to trans fats, “partially hardened fats,” which are found in many factory products. This is the unhealthiest type of fats that you really want to avoid!
  7. Eat more healthy fats . Healthy fats, on the other hand, help you burn belly fat (if you don’t eat too many calories through it). Consider fatty fish, olive oil, avocado and nuts.
  8. Do not drink alcohol . It’s not for nothing that the beer belly is called the beer belly. Alcohol provides a lot of calories, and creates a state where the burning of is temporarily stopped.
  9. Eat less sugar. Fruit is fine: there the sugars are combined with fibers that slow down the absorption. All concentrated, refined and added sugars , however, are detractors, even if they are ‘natural’.
  10. Eat less white carbohydrates . Low-fiber carbohydrates behave just as badly as sugar. So eat whole grain bread , whole grain pasta and brown rice .
  11. Do not drink sweetened drinks. When you drink sugar, you get a lot of calories unnoticed. No soft drinks and fruit juices , so!
  12. Do not drink artificial sweeteners . Even diet soda is not a good alternative. Research is still in progress, but sweeteners may cause hunger and ‘ overeating ‘ during the day.
  13. Drink coffee . Coffee is then again an excellent choice. For example, it stimulates (slightly) metabolism and provides energy for intensive training.
  14. Drink more water . Many people are dehydrated continuously. Not only unhealthy, it also makes you eat more. At least one and a half liters of water per day !

How do you get belly fat away with sports?

A healthy diet often takes you a long way. Still, regular exercise or exercise really give a boost in burning belly fat. Then of course it is important to choose the right method, because otherwise you will waste unnecessary time! Below we give you six tips to get rid of your belly fat with sports.

  1. Not too much cardio. It is disappointing how many calories you burn per hour with cardio. So don’t just rely on the treadmill for that belly fat!
  2. Interval training . If you want to go for cardio, choose interval training. This way you achieve more results in less time!
  3. Exercise regularly. Even if you do not exercise, lunch walks, bike rides to the supermarket and just taking the stairs are important.
  4. Choose strength training . In the long term, strength training is more effective than cardio (you can read why here) . So weights!
  5. Stop abdominal exercises . Sounds counterintuitive, but burning fat locallydoes not exist. And your abs burn relatively few calories.
  6. Do compound exercises . With compound exercises you train several large muscle groups at the same time. That is where the calories from your body fly.
  7. Don’t train too long. If you train too long, your body will produce cortisol – which can cause more muscle breakdown. A one-hour training is more than enough!

Removing belly fat as a lifestyle

It is wise not to regard all these measures as a temporary diet . Instead, make sure that they become habits that you can also sustain if you are rid of that belly fat. This way you prevent it from coming back in a year! The following seven tips will help you with a belly-friendly lifestyle.

  1. Count calories occasionally. That doesn’t have to be constant, of course. But occasionally counting a week of calories ensures that you do not eat too much unnoticed.
  2. Keep an eye on your sporting progress. By keeping track of what you do in the gym , you can continue to cause progressive stress. You will also immediately notice a plateau .
  3. Reduce stress . Stress provides more cortisol, and cortisol provides more belly fat. So give yourself time to relax and try to eliminate causes of stress.
  4. Sleep eight hours a night. A poor night’s rest also boosts cortisol production. So eight hours of quality sleep is really a minimum.
  5. Try intermittent fasting . By eating periods alternately and not (or less), many people easily create a calorie deficit.
  6. Insert a cheat day . Occasional sin is best, for example during a weekly cheat day. This way you can maintain your healthy eating pattern much easier.
  7. Don’t be too strict on yourself. Do you fly out of the corner with snacks ? Don’t give yourself too much of it, it only creates the risk that you will stop completely. Going on the right track ultimately gives more results!

51 practical weight loss tips!

When it comes to losing weight, you will never get too little information. The internet, magazines and diet books are full of the most diverse tips. The problem is that those advice can often be found everywhere and nowhere. Moreover, they sometimes contradict each other …

Below we give you an extensive list of our 51 best weight loss tips. Neatly arranged and nice and concise. If you want more detailed information, we often have a post about it. Just click through the links and we’ll explain our tips there in more detail!

Lose weight tips

Food:

1. Create a stable calorie deficit

You lose weight by eating less than you consume. That way, your body has to burn fat to get energy . Eat around 10-20% fewer calories per day than you burn. You can read here how to calculate your daily calorie consumption .

2. Eat (almost) nothing from packets and bags

Cooking as much as possible yourself is the first step to eating healthier and leaner. Ready-made meals often contain much more unhealthy ingredients than you realize. That way you will never get a good idea of ​​your eating habits.

3. Eat less salt

The average Dutch person eats about twice as much salt as the maximum health limit! Bad news, because salt is bad for your blood pressure in large quantities. You also retain more moisture – and therefore kilos – by it.

4. Eat less sugar

Sugar is one of the products that you should eat as little as possible: it provides a lot of calories and no nutritional value. In addition, it can be addictive and results in more binges . Read labels carefully, because it is everywhere!

5. Moderate with ‘natural sugars’

Honey , maple syrup and coconut blossom sugar are slightly better than simple granulated sugar. However, the difference is not as great as many blogs would have you believe. Enjoy this in moderation, and reserve it for special moments!

6. Do not eat white carbohydrates

Carbohydrates such as white rice , white pasta and white bread have the same effect as regular sugar. They cause a rapid increase in glucose in your blood and fill less. So choose the whole-grain varieties.

7. Eat slow carbohydrates!

Some sites recommend that you avoid carbohydrates altogether; that’s bad advice. Carbohydrates are fantastic energy sources. Just make sure you go for the slower variants. Think of whole grains, semi-grains such as quinoa , and legumes .

8. Avoid trans fats

The fear of saturated fat is partly unjustified, and not enough panic is being sown for trans fats . These things are insanely unhealthy. So be careful when eating puff pastry , crisps , frying, baking and bath products and almost all factory food.

9. Eat healthy fats

But certainly not all fats are bad; in fact, you need healthy fats . Examples are olivesand olive oil, avocados , fatty fish such as salmon, egg yolks, nuts and coconut. Eat this in moderation: fats are high in calories.

10. Eat more protein

Proteins saturate more and more than carbohydrates. They also help you to strengthen your muscles and use energy to burn. All the more reason to eat more protein – both animal and vegetable.

11. Eat white meat and fish

When you choose proteins, red or processed meat is often not a good choice. It contains more calories and worse fats. Therefore, go for white meat that is slimmer. An occasionally eat fish!

12. Eat vegetable proteins

diet with too much animal food is not necessarily healthy. So do not eat mountains of chicken, but also use vegetable sources. Good options are legumes, whole grains, soy , nuts, seeds and some vegetables .

13. Eat more fiber

A list of weight loss tips is not complete without fiber . Fiber gives you a long-lasting feeling and therefore help you eat less without hunger . In addition, they keep your intestines healthy! Choose whole grains, legumes, lots of fruit and vegetables and, for example, linseed .

14. Eat more vegetables

Fibers are one reason to stock big vegetables, but there are more. Vegetables also have very few calories. You can eat almost unlimited, which fills up nicely. In addition, don’t forget the vitamins and minerals !

15. Eat a vegetable-rich appetizer

By eating soup or salad beforehand, you can be sure that you will get a good portion of vegetables. In addition, you eat less of the main course, and you save in total on calories.

16. Eat spicy and seasoned

Having trouble eating less salt because it tastes blander? That goes without saying. In the meantime, explore other ways to flavor your food. Spicy food has the advantage that it slightly speeds up your metabolism .

17. Snack healthy

You certainly don’t have to stop snacking – as long as you snack healthy. A few good options: fruit, raw vegetables with humus , nuts and dried fruit , vegetable chips , a boiled egg, dark chocolate .

18. Do not drink soft drinks

Soft drinks are about the fastest way to arrive. They provide a lot of calories and do not fill for a meter. Ask for problems! Light soft drinks are also not much better, as we explain here .

19. Do not drink fruit juice

Fruit juice is often seen as healthy, but is actually just water with sugar. The fibers and other healthy substances from the fruit are completely squeezed out. So it mainly gives you a big glucose peak!

20. Do not drink alcohol

Alcohol contains 7 calories per gram. However, that is not the biggest problem. It also ensures that you store more fat, and especially belly fat . It also disrupts your sleep and sports routine. This makes losing weight in the long run even more difficult!

21. Drink plenty of water and tea

Instead of all that sweet junk, water is the ideal thirst quencher. Do you find that a bit boring? Opt for tea . Or, if you want something colder in this summer weather, homemade iced tea or water with a taste .

22. Drink your coffee black

A few cups of coffee a day are no problem. (More becomes unhealthy). Make sure that you drink your coffee black or at most with a splash of milk . Cappuccino and frappucino are usually packed with calories.

Movement:

23. Do HIIT as a cardio

For many people, Cardio equals hours of hard work with little result. HIIT – High Intensity Interval Training – changes that. It delivers the same benefits – but a whole lot faster.

24. Don’t overdo cardio

Does this seem like a crazy suggestion within a list of weight loss tips? Remember that large amounts of cardio will break down your muscles. And that is the last thing you want if you try to keep your metabolism up to date!

25. Begin strength training

And instead of that cardio, we go for … right, strength training . Because with that you do those muscles a pleasure. Strength training is also a fantastic way to lose weight for women. And no, it won’t really turn you into a hulk.

26. Choose compound exercises

With strength training you prefer to work as quickly and efficiently as possible. Compound exercises help you with this. Here you can use multiple muscles with one exercise, as opposed to isolation exercises.

27. Train the large muscle groups

Make sure you don’t just do sit-ups. You want to appeal to the large muscle groupsas much as possible: legs, back, chest, and so on. The larger the muscle group, the more calories you use with it.

28. Progressive tax

Muscles grow because you need more strength. So keep giving your body the signal that it is not good enough yet. Can you lift a certain weight? Continue to work with a greater weight!

29. Take sufficient recovery time

Your muscles do not grow during training, but during the recovery time. So make sure that there are always two whole days in between before you train a muscle group again. This way you prevent injuries and you maximize growth.

30. Train for an hour

More is not always better. If you make your training sessions too long, they can be at the expense of your results. Make sure you get everything done within an hour – and preferably another 45 minutes.

31. Eat proteins after training

Immediately after your workout, your body needs nutrients. Make sure you have proteins and some carbohydrates to give your muscles the right help.

32. Burning local fat does not exist!

We have discussed this before, but it is such a persistent misunderstanding that we will just repeat it here. You do not burn abdominal fat with abdominal exercises . You will have to burn the fat everywhere.

33. Take a walk every day

Even if you are not exercising, exercise is a good way to support your diet. A daily walk is therefore one of the best weight loss tips, if only because it helps you relax .

34. Get off the bus one stop earlier

Struggling to get some more exercise in your daily schedule? Get out of the bus or tram a bit earlier and walk the rest of the route. This way you immediately go a long way.

35. Move every hour

Sitting still for eight hours greatly reduces your fat burning . By working while standing, making telephone calls and always taking the stairs, you keep things going better.

36. Find a sports buddy

Do you have difficulty maintaining a sports routine? By exercising together with someone else, it becomes much easier to stay motivated. Please note that you have the same goals and preferences.

Practical:

37. Set achievable goals

Don’t try to be on your target weight in a month. That is unhealthy and demotivating if it fails. Half a kilo a week is about a healthy pace to lose weight sustainably.

38. Reward yourself

Set between goals to keep yourself motivated in the short term. Did you get one? Time for a reward! These are weight loss tips, so we are not going to recommend eating something delicious. Rather think of a nice outing, for example.

39. Eat at home

In restaurants, much more cream, cheese , salt and sugar is often thrown through your food. You also get larger portions. By eating at home you save your waist circumference and your wallet.

40. Eat with attention

Are you also inclined to eat your food in front of the TV? This ensures that you feel less quickly saturated and therefore continue to eat more. Eat with attention and really enjoy what you get.

41. Don’t eat out of boredom or emotion

It is very human to go to the chocolate when you are sad. In the long term, however, you will not feel better about it … Always ask yourself why you are eating now before snacking!

42. Keep track of your food occasionally

By registering what you eat now and then for a week, you notice any problems quickly. Moreover, you often eat less if you know that you will have to write it down later.

43. Weigh weekly, not daily

Your weight often fluctuates enormously from day to day. So you learn little by standing on that dreaded scale every morning . Weighing weekly gives a better picture.

44. Use other measurement methods

If you lose fat but grow muscle, your weight will often not change. You do look much better that way! So make sure you also take photos to keep track of progress, for example.

45. Buy a pedometer

A pedometer not only helps you to see how much you move every day. You will also feel more motivated to indeed walk more.

46. ​​Put fruit in sight

Struggling to resist temptation? Take the temptation away! Make sure that unhealthy snacks are stored away or not even in the house. Put some fruit in sight instead.

47. Brush your teeth when you pull

Want to snack, but not really hungry? Brush your teeth! That fresh feeling in your mouth will probably take away the urge to eat very quickly.

48. Drink water with tensile

Another option is to simply pour a bottle of water in when you pull. Your body often gives a signal of hunger when you are actually just thirsty.

49. Do groceries with a full stomach

If you walk hungry in the supermarket , all sorts of junk will undoubtedly end up in your basket. So make sure you have always eaten in advance.

50. Make a shopping list

Whenever you do something in the store, you always end up with more and healthier food than you intended. By planning in advance, you also save your wallet!

51. Sleep enough

What does sleep do in a list of weight loss tips? Very simple: your night’s sleep is more important than you may think. You make it a lot easier for yourself by sticking to those eight hours a night.

Do you want to use a protein shake or not? The pros and cons!

Are you unsure whether you should use a protein shake after your training? Then you are certainly not the only one! For many athletes, the use of a protein supplement is an important point of doubt. And if you want to take such a shake, what should you pay attention to?

In this blog we discuss all the important questions you have about protein shakes. Do you want to use a protein shake or not? How many protein shakes per day is a healthy amount? And do you make your shakes with water or with milk ? All these questions are answered below!

Why do you need proteins?

Let’s just start with the basics: why are these proteins made exactly so busy? We can keep the answer reasonably short. Proteins consist of amino acids , and amino acids are just the building blocks from which your muscles are built.

In other words: if your body doesn’t get enough protein, no new muscle tissue can grow. For this reason many athletes try to eat as much protein-rich food as possible . In this way they hope to stimulate the growth of their muscles as much as possible.

Even if you want to lose weight in particular, proteins are useful. They give you a feeling of satiety , which makes it easier to eat fewer calories . In addition, those extra muscles are also useful, because they burn more energy .

How many proteins per day

Opinions differ a bit about the amount of protein you need per day. Are you a pretty enthusiastic strength athlete? As a rule of thumb you can then roughly assume that you need 1.8 grams of protein per kilo body weight. In other words: if you weigh 80 kilos, you need 80 * 1.8 = 144 grams of protein.

But this amount does not apply to everyone. If you exercise less, for example, you need relatively fewer proteins. In our handy online tool you can easily calculate which amount of proteins is optimal for you!

What are proteins in?

How do you get those proteins? Many people immediately think of animal products: meat, fish , dairy and eggs . They indeed contain a lot of proteins, but they are certainly not alone! Other sources of protein are vegetable products such as soy , nuts , legumes and grains.

You can find a more extensive list of protein-rich products in this blog . It also shows exactly how many proteins per 100 grams contain certain foods.

Maximum 30 proteins per meal?

For example, an amount of 144 grams of protein per day sounds a bit intimidating to many people. One of the objections that is often raised is that you should only eat 30 grams of protein per meal . This ‘rule’ stems from the idea that your body can only process 30 grams of protein at a time.

That sounds problematic, but luckily it is nonsense! You can easily process larger amounts of protein within one meal. This is therefore no reason to use extra protein shakes.

Do you want to use a protein shake or not?

Yet there are plenty of other arguments in the issue of “use or not protein shake.” Below we list the most frequently mentioned advantages and disadvantages of protein shakes.

Benefits of protein shake

“Fast” proteins

Two important types of protein are whey protein and casein protein. Whey is absorbed by your body relatively quickly, while casein is processed more slowly.

Most protein shakes mainly contain whey protein. This can be useful, for example, to use immediately after training. Your muscles then have a maximum need for building materials, and the faster they get those proteins, the better the result!

Easily increase protein intake

Of course, it is perfectly possible to meet your daily protein requirements with a natural diet. However, this can be more difficult in some cases. In such a case, using a protein shake can be the simplest solution.

For example, do you generally eat very little, for example because you have a low appetite ? A protein shake then helps you to get the right nutrients. And if your protein requirement is really high, this will prevent you from eating all day …

Easy to use

Finally, a protein shake is simply a very easy source of protein. Sure, you can also eat a steak after training , but it’s harder to take it to the gym . On the other hand, you can simply put a protein shake in your bag.

Cons protein shake

But of course there are (possible) disadvantages associated with these supplements . Otherwise it would not be a dilemma to use protein shake or not! The main disadvantages to take into account are:

Too much protein is not healthy

Due to the current hype about proteins, you would almost think that there is no limit to the proteins that you should eat. However, that is not entirely the case. There is also such a thing as ‘too much’ for proteins.

According to this overview study , too many proteins are particularly stressful for your liver and kidneys. A chronic protein overdose also increases the risk of cardiovascular disease and even some cancers .

Now you don’t just run into a surplus of using a protein shake once in a while. But if you are already on a protein-rich diet , then there is certainly no ‘it doesn’t help, it won’t harm’!

Junk often added

In addition, protein shakes do not always consist of proteins alone. Often everything is added to it. This can include flavorings and colorants, but also refined sugars and even substances that affect your hormones .

It will be clear that it will not make you happier . Again, the following applies: not every protein shake is harmless or a sporting panacea.

Protein shakes cost money

Finally, protein shakes are of course not free. Calculated per gram of protein, they are not very expensive, but you still pay more money than if you did not take them! If you actually do not need them at all, you may wonder whether you want to spend money on that.

Are protein shakes thicker?

Another issue that often pops up when people decide whether or not to use protein shakes: does protein shakes make you fat? That is sometimes said, and it may not be a very bad idea either. All these proteins also provide calories, and can therefore contribute to an energy surplus.

But … that energy surplus is not only caused by a protein shake. After all, the rest of your diet has just as much to do with it. If you ensure that everything is in balance with each other, a protein shake will not suddenly make you harder. A protein shake is therefore not a thicker in itself.

How many protein shakes per day?

Of course the following applies: everything in moderation. You don’t want to get too many calories or too many proteins. For that reason, you should always take a good look at how many protein shakes per day are optimal for you.

The easiest way to do that is to first calculate your protein requirement. Then keep a week to see how many proteins you can get with regular food. You can use My Fitness Pal or the Eetmeter for this.

Is there a difference between your protein use and your ideal protein use? Then you can (if the rest of your diet is healthy) fill up with protein shakes. Please note that you must first ensure that you have the rest in order. Protein shakes are not a ‘panacea’ to magically improve a poor diet …

Protein shake with water or milk?

Does it appear that using a protein shake is indeed useful for you? Then there is one more important question: whether you want to take a protein shake with water or with milk. Both have their advantages. We discuss this briefly below:

Protein shake with milk?

It is sometimes said that it is better not to use milk with your protein shake, because milk contains casein. This ‘slower’ protein would delay the absorption of the entire shake. Good news: research shows that that difference is minimal.

Why would you use milk in your protein shake? Most shakes just taste better if you add milk. In addition, it may be useful to use milk if you are trying to grow a calorie surplus for muscle building . 200 ml of milk saves 100 kcal again.

Protein shake with water?

But that does not mean that milk is always the best option. If you try to lose weight, you don’t need extra calories at all. Water is therefore the slimmer option. In addition, there are advanced athletes for whom the casein in milk can become a problem. They are already so far that every detail can have an effect.

Do you want to take your protein shake with water? Pay some attention to choosing the right protein powder. You prefer that your shake is a little tasty – that makes it a lot easier to keep taking it regularly!

40 products with a lot of proteins!

Whether you exercise fanatically, want to lose weight or just eat healthy: enough protein is important. Proteins are the building blocks of your body. They not only help you to build muscle mass , but also ensure that you maintain muscle mass during weight loss . In addition, proteins saturate well, so you will be less likely to snack between meals.

Yet many people find it difficult to get enough protein-rich food. That is why we have collected 40 products with a lot of protein in the table below ! Include something from this list in every meal, and you’ll be fine.

How much protein do you need?

How many proteins you need per day mainly depends on your weight and physical activity. For an average adult who does not exercise, 0.8 grams of protein per kilogram of body weight is a common recommendation. Endurance athletes need slightly more than average, namely around 1.2 to 1.4 grams per kilogram of body weight.

Do you do strength sports? Then your protein requirement increases further: 1.6 to 2 grams of protein per kilogram of body weight is then a good guideline. Eating even more protein makes little sense: your body can only process a limited amount of this macronutrient .

What are proteins in?

You get these proteins by incorporating sufficient protein-rich food into your diet . The list of products with many proteins below gives you an idea of ​​the nutrition that you can use for this. However, you are probably not always able to consult this list.

A little shorter you can assume that animal products such as meat, fish , egg and dairy are always rich in proteins. The same applies to soy products, such as tofuand tempeh . Finally, nuts , whole grains and legumes are also good categories of protein-rich food.

Animal and vegetable proteins

When you eat a lot of protein, it is wise to include both animal and vegetable proteins in your diet. Animal products provide some unique substances (such as vitamin B12 ), but also many saturated fats . Vegetable proteins are again rich in fiber and phytonutrients , but do not always provide all amino acids .

By maintaining a good balance, you can maximize the benefits. The Nutrition Center, for example, recommends that you get a (large) half of your protein intake from vegetable sources. So keep this in mind if you choose protein-rich foods for your meal.

Do you think there are products with proteins that should not be missing in this list? We would love to hear it in a response!

40 products with a lot of proteins

Foodstuff Protein (per 100 grams)
Gammon 15g
Almonds 22g
Anchovy 22g
Steak 23g
Cashew nuts 17g
Duck breast fillet 19g
Eggs 12g
Protein shake 91g
Shrimps 18g
Hamlap 22g
Oatmeal 13g
Halibut 21g
Hemp seed 33g
Hüttenkäse 12g
Cheese (30+) 29g
Turkey fillet 21g
Kidney beans 6g
Chickpeas 8g
Chicken breast 23g
rabbit 20g
Cottage cheese 9g
Lamb steak 19g
Lentils 8g
Mackerel 19g
Mozzarella 28g
Tenderloin 22g
Eel 14g
peanut butter 25g
Pistachio nuts 20g
Smoked meat 22g
Roast beef 23g
Minced beef 20g
Sardines 23g
Skyr 11g
Tilapia fillet 19g
Tuna steak 23g
Walnuts 15g
Salmon fillet 21g
Pumpkin seeds 19g
Brown rice 9g