Lose weight without exercising

Many girls like to lose one or two pounds for the summer, but not everyone has time to move. Now that we can say that a time can be taken to move half an hour a couple of times a week, but we also know that there are other reasons for not doing sports. We have tips for these girls in a healthy way to lose a few pounds.

Think consciously about what you eat

We often eat unconsciously more than we need. We sit in front of the TV with our hands in a bag of chips and unnoticed we eat the entire bag within half an hour. First, you did not really enjoy that bag of chips if you were watching TV. Secondly, you have eaten a lot more than your own plan. If you find it difficult to know what you eat, you have to deal with your life, but do it for a few days.


Spread your meals throughout the day
Make sure you eat well all day long and not bad three times a day. Do not skip any meals, this not only brings digestion into the war, later in the day you will snack. Eat small meals throughout the day and enjoy what you eat.

Eat as many natural products as possible
Try to eat about 80% healthy food, such as vegetables, fruit and nuts. Products that have not been processed at the factory. The other 20% you can choose for something more unhealthy, such as white bread with chocolate paste from which you also enjoy. Try to fry as little as possible.

Sleep wrong 8-10 hours a night
At the moment you do not go enough, your body will start burning more calories at first, but your body will compensate for this by going to sleep and saving fat reserves. It is great that you sleep 8 to 10 hours a night.



Do not drink too much alcohol
There is not only a lot of calories in alcohol, you are also inclined to eat more if you drink alcohol. You are no longer talking about a bitter ball more or less. Furthermore, alcohol ensures that more animals are stored. Even if you want to be a bit fitter. There are actually few things that alcohol is good for. Well, a nice evening ... But that is not always certain if you drink alcohol.

Move possible during the day
You do not necessarily have to exercise to move. If possible, take the stairs and go more with bicycles than you take the tram from bus. Also watching TV, learning to do, learning, doing everything.


Make sure you always have (healthy) food with you
Make sure you always have a bag of healthy nuts from a granola bar with you, when you are hungry and a McDonalds is running, you quickly have a tendency to buy a Big Mac, you can suppress the hunger with some healthy food.


Do not think too much about the things you do not like
Do not focus on what you are allowed to do, but focus on what you do. If you focus on what you do not like, you just want it more! And do you think about a chocolate cookie for three hours and you just do not get it out of your head? Just eat it and enjoy it. Do not feel guilty, you do not enjoy enough.

Regarding the lowcarb RCTs and what they prove:

What I mean to say is that those RCTs strictly speaking only prove that they have been designed, namely that a low carb diet is an effective method to lose weight. The LCHF method you refer to is more a diet than a diet. If it works to lose weight, it is expected that that pattern also works to prevent obesity.

Is that proof that highcarb, so to speak, is the cause of obesity? No. An example. Amphetamine has been in vogue as a slimming agent for a while, was very effective, and has some plausible mechanisms: it suppresses hunger and increases basal metabolic rate. Is that proof that overweight is caused by too low a basic metabolism or too much appetite? No of course not.



How you judge the value of my other arguments, you must know for yourself. For the sake of completeness, the logic behind it:

If too much consumption were the cause of obesity, I would expect a next route.

1. There is often a lot of KH eaten.
2. The body wants to keep the blood sugar level within narrow margins and reacts with insulin.
3. This results in an average higher insulin level.
4. The dynamics of fat storage in fat cells gets disturbed, because of the higher insulin level (higher peaks, longer duration of release) more fat is stored than released.
5. In response to that average higher insulin level, the number of receptors for insulin is regulated again, insulin resistance is created. This is a natural reaction that also exists for many other receptor modulated systems (think of habituation to opiates).


Once with this route?
What do the studies on insulin resistance mean? In my eyes, studies that show resistance and consequence of being overweight make the route too much plausible due to too much KH. Well it is possible that this high insulin level is there, but that this leads to obesity more quickly than it leads to resistance. I do not know if that is the case, but it seems less plausible to me. First, insulin resistance is also measured by measuring insulin secretion, so you would expect to find a higher level in that measurement. In the first instance, this is not the case with obese people. Secondly, the reduction of the number of receptors physiologically is much faster than the growth of fat cells. But it may work differently than I sketch here.

Why is this question relevant? Because I think that prevention is better than cure. Yes, it seems that LCHF is one way to prevent obesity. But other dietary patterns with many unprocessed, natural foods may also be. And perhaps it is fine if such a pattern contains KH-en, such as fruit and vegetables.


Why is that relevant? Because, if it is the case that KH are wrongly appointed as the major culprit and this philosophy becomes a widely public 'fact' (just like decades ago with fat happened), this will lead to all sorts of strange, highly processed products that are 'healthy'. because they do not contain KH. Whether that fruit or similar foods will be seen as less healthy due to too many KH-and. I know that this does not correspond with the idea behind LCHF, as if you interpret it, but it can indeed be a consequence of certainly suggesting that KH and the main cause of obesity. I am in favor of being nuanced about this.

Another hypothesis? An idea:
Too many processed foods lead to obesity due to dysregulation of the metabolism (among other things due to inadequate bioactive substances such as vitamins and minerals).

Substantiation? Well, for example, the LCHF interventions. Or interventions with fruit that I already mentioned. Again a plausible biochemical mechanism, to be found in the textbooks.

First order? This is possible, given that only 2% eat according to the recommendations (which must guarantee sufficient intake of various bioactive substances). And because these substances are essential in metabolism.

Reliability? If this hypothesis is correct, people can more easily compose their daily expenses (because there are just more options) than with LCHF alone.

Build muscle mass ...Do you want to build muscle mass?

 Do you want to arrive in weight? Read here in simple language how best to achieve this with lasting results. We show you what to eat, how to train and what supplements you need to achieve your goal.

Do you want to build more muscle? We advise you to use the 2 following products.

- Whey protein

This is a healthy protein rich shake that you need to nourish your muscles after training. You drink it twice on training days. 1 shake at breakfast and 1 shake immediately after your training. On rest days, 1 to 2 shakes per day is sufficient. Very suitable for muscle building and muscle recovery.

- Creatine monohydrate

Creatine you use for more strength, more repetitions and more endurance. You become stronger so you can train heavier and as a result you develop more muscle mass. By using Creatine your muscles will also look rounder and fuller. You take the creatine once a day. On rest days 1 dose for breakfast on an empty stomach. On training days 1 dose immediately after your training.

Do you want to build muscle mass, but do not you have a good plan yet? You are not the only one who has trouble with muscle building. People often do not know enough about muscle-building food and which supplements to take is not always easy. Bodystore has a good step-by-step plan with which you can build solid mass. Follow these steps and your muscle mass will grow! We explain which food is best and which supplements you can best take.

1- Increase your caloric intake

2- Eat enough protein to stimulate your muscle growth.

3- Eat regularly

The 3 traditional meals a day, that is for ordinary people. If you want to grow, you have to eat differently. Change your diet and eat 6 meals throughout the day. 3 main meals and 3 intermediate meals. Proteins are very important. You can train a lot, but if your body does not receive enough protein, your muscles will remain small. Eat protein with every meal. To make things easier for yourself, take for example a shake of protein powder and oatmeal with a tablespoon of olive oil. That is nice and quick and nutritious.

4- Eat enough healthy fats.
In the form of olive oil, sesame oil, linseed oil, nuts, avocado or coconut oil.

5- Do not forget your vitamins!
In addition to a good eating plan, it is important to take vitamins with it. Because you need more of your body than the average man. Use a good Multivitamin for athletes.



TRAINING

1- Do short explosive workouts.
Train for up to 1 hour and a quarter of an hour. Change your routine regularly. Every 6 to 8 weeks you have to follow a different training schedule. If you do the same exercises over and over, your muscles get used to it and then they grow less hard.

2- Cardio
During a mass building period, cardio is less important. It can slow down muscle growth. Maybe you want to do cardio because you easily turn on fat, limit it up to 3 times per week 30 minutes.

3- Rest
Your body needs rest. Your muscles need time to recover. Therefore sleep at least 7 hours a night. Avoid caffeine-containing beverages and alcohol so you sleep deeper. Restoration work will be carried out during your sleep.

1) Use loose weights if you want to arrive.
Your chest may feel heavily inflated if you train it with the machines, but if you really want to build mass, it is important to use dumbells. Training with loose dumbells activates more muscles than when you train on machines. The greater the freedom of movement during your exercise, the greater the impact on your muscles, so you can expect greater results.


2) Recognize your weak spots.
Take a close look at your physically. Which muscle groups are now lagging behind. Remember that when you go to the gym again. Everyone has muscle groups that naturally develop quickly. The trick is to develop the muscle groups that remain behind. There is a profit to be made.

3) Experiment with finding the best mass-enhancing exercises.
Practice makes perfect. Vary with practice and experiment. That is the only way you can discover which exercises your muscles respond to best.

4) How many sets should I do?
We suggest that you do 12 to 16 sets per muscle group. You do every set until you can no longer. Please note that the implementation is paramount, you can no longer clean it without smuggling then stop. The depletion of your muscles will bring about growth. Do not train more than 2 muscle groups at a time, if your body gets overworked then the growth can also not occur.

5) Do another one on top.
Make an extra repetition on a regular basis. It is the last repetition that your muscles grow from, provided it comes from your toes. Often we tend to stay in the comfort zone, but if you can imagine a repeat






10 golden rules for muscle mass
Bring your body quickly to a constructive state!

1. Many calories = Building condition

One of the most common mistakes in bodybuilding is eating enough protein but not eating enough calories a day. You've always heard that your body needs enough protein to grow and that's right. But sufficient protein does not always lead to growth. You also need to get enough calories.


If you do not get enough calories, you do not grow. A good rule of thumb is to multiply your body weight by 25. Then you count 1000-1500 calories a day. For example, imagine you weigh 80 kilos. You do 80 x 25 and add 1000-1500 calories. Then you come to 2000 + 1000-1500 = 3000-3500 calories per day.

Jay Cutler, for example, has grown up by eating a small meal every 90 minutes. Although he ate smaller meals, his total caloric intake was greater than his calorie burn, which put his body in a constructive state.


2. Eat a lot of carbohydrates

Carbohydrates are needed for energy. Energy that you need to train. Carbohydrates are stored as glycogen. The idea is to saturate the glycogen stores so that the body never has to call on proteins for energy production.


The more carbohydrates are present in the body, the greater the chance that your body will remain in a constructive state. Carbohydrates also play a role in the release of insulin. As you know, insulin is the most muscle building hormone in the body.


Insulin ensures the production of glucose, protein synthesis and the formation of fat cells. In short, the release of insulin is required to ensure a constructive state and carbohydrates help release insulin.


3. Eat a lot of protein

You can not build muscle without sufficient supply of proteins. Proteins consist of amino acids and amino acids are the building blocks of muscles.


You must eat between 2 to 3 grams of protein per kilogram of body weight per day. So a bodybuilder who weighs 100 kilos must get between 200 and 300 grams of protein per day.


The best way to do this is to divide the supply of protein into smaller meals throughout the day to ensure better absorption and digestion. Briefly; eat enough protein and eat the good types such as steak, chicken, fish, and the egg white.


4. Eat multiple meals

Since you now eat 3000 calories a day, you can divide this into 6 meals a day. This seems like a lot, but it is not. Take care. If you divide 3,000 calories into 6 smaller meals per day, each meal will consist of approximately 500 calories.


500 calories is not much. Although it requires a lot of discipline, eating several smaller meals a day will pay off. Another reason to eat smaller meals is the release of insulin.


If you eat something, your blood sugar level will rise. In response, your body will release insulin to lower your blood sugar levels to keep your body in a homeostatic state. As you know by now, insulin is the most muscle building hormone in the body. The more, the better. So you want the pancreas to secrete as much insulin as possible. After all, you want to be big right?



5. Eat enough good fats

A common mistake is that beginners do not eat enough good fats. But fats are definitely important for growth. It is important to know that there is a direct link between fat and testosterone levels. A good source of fat is salmon which contains omega 3 fatty acids, essential fatty acids, linseed oil, and conjugated linoleic acid.



6. Eat a good meal before training

The best thing to eat for a workout is a meal with slowly burning carbohydrates such as pasta and rice. The reason is that it takes longer for slowly burning carbohydrates to be converted into glucose so that your blood sugar level remains relatively constant.

This prevents your energy from collapsing, allowing you to train longer and harder. Make sure that there is also a healthy dose of good protein in this meal.



7. Eat a high-quality meal after training

The meal immediately after your training should consist of rapidly burning carbohydrates and proteins. For example, you can take a mixture of dextrose and whey proteins.

When you train, your body enters a catabolic (muscle-depleting) state. You 'damage' the muscle tissue so that it can rebuild itself bigger and stronger. However, if you do not provide the body with the raw building blocks, how can it repair itself properly?

For the average person, a shake with 40 grams of protein and 75 grams of carbohydrates is sufficient. Make sure you do not waste time and drink the shake as soon as you are finished with the training.



8. Drink enough water

Drinking enough water is very important

Hard muscle mass in 10 steps

Are you a beginner or do you already have some training experience? Whatever the answer, in this article you will read tips for anyone who wants to build beautiful muscles. Building muscles in a healthy way, with minimal chance of overtraining and injuries.

Runners are dead-runners, so never try Jay Cutler to follow his training schedule, because then you come home from cold funfair. Professionals have also built it up slowly. Furthermore, they have an above-average talent for muscle building, and let us not forget that they use muscle enhancers.

Follow the next 10 steps and the growth can start .....

1. Build your strength: More strength is more muscle! So strength training with the emphasis on strength! Weight training with dumbells, rods or your own weight. Start with light weights and always go a little heavier.
· Weight training. Start with an empty rod. Make sure you have mastered the movement. A good execution is worth gold. If you can dream the movement, you go a little bit heavier every exercise, make sure your body has to work.
· Training with your body weight. Training with your own weight is an excellent way to supplement your schedule. These exercises can be a great advance for you. Pull up, dipping, pressing and hanging kneeraises.

2. Train without machines. Use rods and dumbells and switch them whenever possible. If you train biceps, triceps or chest, it is good to use dumbells. This way both sides of your body receive sufficient attention. If you train with a bar, you often push the hardest with your strongest side. You know about those guys who are very busy with bench presses with a slanting rod. Make sure you are not that guest! Symmetry is a beautiful goal.


Training with machines is unnatural. They force you into a standard attitude. Every body is different, with free weights your body keeps its natural position. This way you are free to make natural movements. So less chance of injuries. With loose weights you learn to keep balance and control your muscles. If you choose to train at home, a rod with some discs is ideal. You can do almost all exercises with one bar and a few challenging weights.

 3. Be inventive. If you really want to make progress, exchange exercises with less popular exercises. To breed muscles, you often do endless bicep curls. To build triceps you often do triceps kickbacks or the pushdowns. Leg training often consists of Legcurl, leg extensions and that eternal Legpress. Dare to choose a different exercise than the standard to raise your muscle building to a higher level.

· Chin-ups & Pull-ups for your Biceps
· Narrow bench press & Dipping for Triceps
· Squats and deadlifts for large leg muscles.



4. No muscle building without legs!
Squats the mother of all exercises. Unfortunately the most maligned, why? It hurts and when you do well the lead and lead is heavy. But if you accept that this is the best exercise that exists and will do it, then great things will happen to you physically.

The squat is the icing on the cake. He works throughout your body. You exert all your muscles in this exercise not only your legs, your entire body pushes that rod up. If your lower body is strong then you can perform all exercises better than before. Your upper body is supported by your lower body. So you can also tackle your bicep curls more heavily because you have started squatting.


Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed by your appearance and your progress with other muscle groups.


NB: Do not forget that we are talking about squats with a loose rod, forget the Smith machine.
Deadlifts is exercise number 2 for your body. Deadlift, like the squat, also taxes your entire body. But you have to do it correctly otherwise you will soon have an ugly injury. So ask someone who knows the Deadlift well to explain it well and see if you perform him well. The day after three good sets, you do not know what you are going through. Does not matter, pain is weakness what the body leaves.


5. Take your rest! Muscles do not grow at home at the gym. Start off nicely with 3 times a week training your whole body and in between you take the necessary rest. Provide adequate sleep 8 hours a night. During your sleep your body makes growth hormone with which to build your muscles, is not that great?

Drink enough water. If you train then you need more water and it also improves your muscle recovery. Drink 2 glasses of water after each meal. Drink something during training.


Eat as much as possible. But the right food. Proteins, complex carbohydrates and unsaturated fats. Training only makes sense when you provide your body with the right fuel. Try to throw petrol into your diesel car, you'll get a small piece of windshield


Arrive quickly without exercising
Many people with underweight wonder whether it is possible to arrive quickly without exercising. A second question that people are struggling with is whether a Weight gainer can also be used by non-athletes. The answer to both questions is yes. What you need to do is to get more calories than you consume. In this article we explain to you in clear language what you can do to gain weight quickly.

Many people with underweight wonder whether it is possible to arrive quickly without exercising. A second question that people are struggling with is whether a Weight gainer can also be used by non-athletes. The answer to both questions is yes. What you need to do is to get more calories than you consume. In this article we explain to you in clear language what you can do to gain weight quickly.
Before you read on, we would like to point out that we have drawn up a very good nutritional plan to make it easier to arrive. It is a 30-day plan in which you can achieve maximum results. Whether you are a man or a woman that does not matter, the plan is high in calories and easy to follow. Now you can eat every day without thinking about the composition of your meals, we have already done that for you. Request the free plan and start arriving!

Arrive?

free 30 day plan

DIRECTLY REQUEST>

A Weight gainer is ideal to ensure that you arrive more easily. An average Weight gainer shake delivers between 350 and 600 calories depending on the brand and dosage. 2 good Weight Gainers include the Colossus 2500 and the Weight Gainer from bodystore.nl. Both shakes are tasty and easily mixable. The difference between the two: In Colossus is 460 calories and in the Weight gainer there are 309 calories. The Weight gainer falls slightly lighter on the stomach than Colossus. The calories are exclusive of the milk, so if you make a shake with whole milk, about 300 calories will be added. Our customers report an average weight increase of 0.5 to 1.0 kilos per week.


The Weight gainer alone is not going to make sure you arrive quickly, you also have to put together your meals right next to it. Make sure you never miss a meal and eat at fixed times. The three main meals and then 2 or 3 in between meals / shakes.


It is well known that arriving has a lot to do with eating carbohydrates. In the absence of carbohydrates your body will consume proteins as fuels. Your muscles need those proteins when there is insufficient protein, then muscle breakdown occurs wherever you fall off. That is why it is good to know enough about nutrition when you go shopping. We will return to that later in this article.

Related articles
Arrive healthy
Fast arrival in weight

Eat more often per day.
Eating very large meals seems to be a good solution to arrive. However, the number of meals you consume on a day is also crucial. The breaks between meals should not last too long. If you continue for a long time without eating, you will fall away. Moreover, your body also has a memory. If you regularly eat good food every day, your body gets used to the constant supply of nutrition. What is good nutrition, what is the best choice? If you waste easily, then it is best to eat a lot of carbohydrates.

Breakfast
The first meal of the day is very important. After an eight-hour night's sleep, it is important to start your breakfast immediately. Research shows that if you always have early breakfast you will arrive easier than if you do not. Moreover, you can eat more often if you start eating right after you get up. But the content of breakfast is also very important. Many people are under the impression that they have breakfast well enough to arrive. If you want to arrive, make sure that you get all the important nutrients with every main meal.

Choose breakfast for oatmeal with fruit such as blueberries, oatmeal gives long-term energy and it also contains a lot of fiber which will benefit your health. What also works well is peanut butter. As an alternative to oatmeal, you can also eat sandwiches with peanut butter. Drink fruit juice for the vitamins and fruit sugars.



An easy breakfast for those who want to arrive soon is: 500 ml milk with 120 grams Instant Oats and 1 scoop Whey protein vanilla and 1 tbsp olive oil. The Instant Oats is oatmeal which is super finely ground especially in breakfast shakes, ordinary oatmeal sinks to the bottom. Then you have a top breakfast with protein, carbohydrates and fats.



Lunch
Choose 4 multigrain sandwiches for lunch with an omelette of 4 eggs with cheese baked in olive oil. For the variety you choose, cheese, peanut butter, roast beef or chicken fillet. Drink a glass of whole milk or a large glass of fruit juice.

Cardiofitness: improve fitness and burn fat

If you go to a gym, you choose a training form that suits your needs and objectives. Basically there are two forms: cardiofitness and strength training. If your goal is to lose weight, cardio is the best choice. How do you do that best?

In most gyms there are plenty of devices with which you can put together a program that fits your goals. In strength training you do short-term exercises that mainly improve your muscle strength. The action is heavier than with cardio. With cardiofitness you do a light exercise for a long time and you train your endurance.

But with cardio you do not only train your endurance, but you also burn fat and thus fall off. The devices that you can use to do cardio fitness are: bike, cross trainer, rowing machine, scooter and treadmill.

The key for fat burning is in the heartbeat with which you train. If you keep a heart rate between 55% and 75% of your 'maximum heart rate' your body burns the most fat. If you raise your heart rate higher, you burn sugars and not fat, because your body then asks for a quick fuel. And sugars deliver energy faster than fat. So if you want to lose weight, the intensity does not have to be that high.


But is your maximum heart rate?
There are methods to determine your maximum heart rate very accurately. A sports doctor can help you with that. But you can also make a simple calculation, with which you can also determine a starting point to tailor your training to:
220 - age = maximum heart rate
Take this number 55% and 75% and you have the limits where you have to stay.


Calculation example for someone of 40 years:
220 - 40 = 180
55% of 180 = 99
75% of 180 = 135
Your fat burning zone is therefore between 99 and 135 heartbeats per minute.



In the case of cardiofitness it is therefore advisable to work with a heart rate monitor. Even if you go jogging or cycling (outside a gym), you can of course keep this heart rate calculation.



Efficiency
Do you want to get the most out of a cardio workout, then sport 3 or 4 times a week for about 30 minutes and let it go up to 5 or 6 times a week 45 minutes to an hour.



Eating after the training
During cardiofitness it is wise to drink regularly to prevent dehydration (dehydration). If one wants to lose weight, one should not eat abundantly after cardiofitness, but at most consume easily digestible food.



Do you stimulate fat burning or endurance? Know your heartbeat

With knowledge of your heartbeat you can train more towards your goal. Because training in a light heart rate zone has a different effect on your body than if you keep just below your maximum heart rate.


In order to determine your optimal training heart rate, you first need to determine your maximum heart rate. The maximum heart rate is the number of heartbeats per minute above which your heart can not come, regardless of the level of effort. You can make a rough estimate of your maximum heart rate by the following formula: Maximum heart rate = 220 - age. But the most accurate way to determine it is by performing a maximum exercise test on a treadmill or a bicycle ergometer. You do this under the supervision of a doctor or exercise physiologist.


Aerobe versus anaerobic combustion
After you have determined the maximum heart rate, you must take note of a number of important concepts to understand what the training effect per heart rate zone is.


VO2max: the maximum oxygen absorption capacity
Heart rate: number of strokes of the heart per minute
HR max: the maximum heart rate
Aerobic combustion: fuels from your body that you burn with oxygen. This involves the burning of carbohydrates and / or fats

Anaerobic burn: fuels from your body that you burn without oxygen. It involves the combustion of carbohydrates only and leads to the production of lactic acid. The heavier (more intensive) the training, the greater the proportion of anaerobic combustion. You can generally keep this form less long than a training intensity on aerobic combustion.
Neuromuscular system: this system applies to the nerves and muscles and is made up of the following parts: the nerve cells in the spinal cord, nerves in arms and legs, connections between nerves and muscles and the muscles themselves.

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Healthy eating and energy balance

You are what you eat, is the credo. Good food is essential for healthy exercise and exercise. In fact, it is for a large part the basis of good health. The Nutrition Center has put the famous Schijf van Vijf back in 2016 to new guidelines and guidelines. There are 13 tips for this new Disc. Finally, five themes are important for a healthy diet.

How can you eat healthy? The rules in a row

Boxes of the Disc of Five If you take into account the tips and advice below, you work on a healthy diet.

Eat the recommended quantities from each box.
Eat vegetables daily.
Eat fruit daily.
Choose the healthier lubricating and cooking fats.
Take daily dairy including milk or yogurt and cheese.
Choose plant plasma sources more often.
Eat any unsalted nuts.
Eat fish every week, preferably fatty fish.
Eat weekly legumes.
Limit eating more than 500 grams per week.
Eat traditional enough wholegrain brown bread, and choose wholemeal grain products.
Drink tap water and green tea, and choose filtered coffee.
Add as little sugar and / or salt as possible to your food and drinks.
salt

Salt is found in many products that invest bread, but also in products such as cookies and cakes. 80 percent of the salt that Dutch people consume comes from ready-to-use products. Onomat you get a lot inside, about 10 grams. The Heart Foundation recommends a maximum of 6 grams. Too much salt can increase blood pressure. This can increase the chance of having a heart attack of stroke. Add this to favorites, look at the label and avoid ready-to-use products. In the Zoutwijzer you can find the salinity of products. Look and compare yourself.


Five themes for healthy eating patterns

The basis is that you choose the right foods in the right quantities from the Schijf van Vijf. In addition, important themes are important for healthy eating patterns such as variation, a good energy balance, safety and sustainability of food, and dealing with temptations.



Variation

There is not one nutrient that contains all nutrients to a sufficient extent. Anyone who eats varied food will receive all substances that are needed. Also give this way of eating the risk of ingesting potentially unhealthy substances. In a course of the Disc of Five, do not always choose the same thing. Varieermeer with potatoes, whole grain pasta and brown rice.



Energy balance: do not eat too much and move

Want to know more about losing weight and exercising?
Read the article 'Lose weight? Move, but how? '
Exercising a lot and exercising and not eating too much (calories) is crucial to staying healthy. Someone with too much weight has diabetes and some forms of cancer. With adjustments in how much you eat and how much you have through sport and exercise, you can influence your energy balance.

Dealing with temptations

Want to know more about the influence of physical environment on exercise?
Read the article 'The influence of the physical environment on freedom activity'
Everyone will recognize it, can tempt your environment to unhealthy food. The cream cake that comes from a colleague's birthday. The smell of fries at the station on the way home. In recent years, (unhealthy) food is more available, more prominent and cheaper. As long as this is not necessary, this requires great self-control of people. Concrete tip is to work with an ALS-DAN plan for difficult situations. 'IF I smell chips at the station, I eat my brought banana'. This states that the temptation to move is often not present.



Safe eating

Unhealthy substances and bacteria can occur in food. Chinese mackerel insects to prevent the chance.

Buy perishable products last, pay attention to expiration date and put them in the fridge quickly. Make sure that the packaging is complete.
Wash but always for eating and drinking food, but also after touching raw meat and after toilet visit.
Heat hot food well, especially meat, chicken, eggs, fish and crustaceans. Spoon food that has been warmed in the microwave in between a few times.
Always store perishable products in the refrigerator at 4 degrees. Increasing bacteria is much less quick at a pilsner temperature.
The Nutrition Center has all the tips in a row and can download the 5xsecurity cards to learn more about chicken handling with tones, chicken or eggs.




Durability

A sustainable diet ensures less environmental impact, but also takes into account, for example, fair trade and animal welfare. Eating according to the Schijf van Vijf already takes sustainability into account. Some practical tips:



Eat as much vegetable food as possible.
Do not eat more than you need.
Choose seasonal products and pay attention to country of origin.




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9 ways to get rid of your belly fat

You've found the most beautiful cocktail dress or bikini ever and you're super happy. There is only one problem that always makes you very insecure. Your belly? You are not the only one, so here are 9 tips to get rid of your tummy!

Breakfast
Breakfast is the most important meal of the day. If you eat your breakfast within an hour after you get up, your insulin levels will remain more stable. Do not take a sweet breakfast and try to have breakfast at the same time every day. Go for something healthy with a lot of fiber, such as Brinta or wholemeal bread.




Eat every three hours
You may think your tummy disappears when you skip lunch, but nothing is less true. If you do not eat too long, your body does not know well when the food gets food and that's why it goes into a 'survival mode'. Everything you've already eaten stores your body as fat. And where is the fat stored first? Right, your belly! So eat something every three hours so that this does not happen.

Drinking water
The last thing you want when you feel bloated and fat is throwing a bottle of water. But drink it anyway, because your body is being cleaned and the water carries off all the waste. Make sure you always have a bottle of water in your bag.




Ban the oil
Do you always bake with a good dash of olive oil? Do not! Try to bake without oil or with other means such as coconut oil. If you use oil, first make sure it is hot in the pan. In this way your meat and vegetables will absorb less fat than if you bake it in cold oil.



Walk
Do you have a job where you always sit? Then try to get up every 30 minutes to walk somewhere. For example, go for a glass of water or check your make-up in the bathroom. Also take the stairs more often instead of the elevator. They are small things, but they make a big difference!



Train with interval
Running for an hour in a row, not only boring, it also has little effect. Whether you are running, doing squads or cycling; for each exercise you can do it very intensely with intervals.



Do not eat anything before bedtime
You know, of course, that you do not have to work a bag of chips before you go to bed, but a healthy snack is not smart. You would prefer your body to burn fat at night than to burn your evening snacks. So make sure you are no longer in the kitchen after eight o'clock in the evening!



Weightlifting
Cardiofitness is of course good to lose your belly fat, but weight lifting just like that. Your body makes muscle mass and the more muscles you have, the more efficient your body handles calories and burns your fat. You can also eat more in this way without having to arrive.



Take it easy with alcohol
There is nothing wrong with the occasional wine with friends, but remember that every wine sits on your stomach. Alcohol is actually consumed as sugar and sugar eventually turns into fat. So see a bottle of wine as a pack of cookies. (Oh no!)



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Tips to stay nice and healthy

You often hear many young girls calling: "I MUST fall off!", While they have a healthy BMI. Much weight loss and strict eating is an absolute no-no for most girls, but staying on weight and looking nice & healthy is good.


That's why in this article a number of tips and do's and do not from Simone to stay on weight and eat healthy. She herself lost about 10 kilos in a number of months and went from size 42 to size 38. With the help of these tips & 'tricks'! Simone: "I do not hunger myself, I am just a big eater, but I live very healthy. I do not do sports (although it would be better if I do) and in terms of drinks I mainly drink diet coke, coffee, water and other light drinks. "


Simone's tips:

- Each pound goes through the mouth, a moment on the lips - forever on the hips ... They are all proverbs that really apply for 100%! You do not get fat from healthy food, but from unhealthy food!


- Do not eat anything anymore after dinner! And no, this does not mean that you have to go hungry. Everything depends on the time you go to sleep and of course when you eat your dinner.


A small example of an ordinary school / working day: You eat a good meal at six o'clock in the evening (with soup, potatoes / pasta / rice, vegetables and meat, and why not: a dessert), and you go half eleven to bed. Your body has enough time during these hours to digest the food, which also means that no undigested food will become 'fat'! But if you plan to make it later (you go out, are with friends, etc.) it is natural that you eat later, or later eat something small and nutritious. Because suppose you are sitting on the couch with friends at ten o'clock in the evening and you have had your last meal at six o'clock. Just then the coffee table is full of chips, cookies, nuts ... you name it! Of course you will be feasting on this if you have not eaten anything nutritious since hours. Eat an apple after dinner (or take one!), A sandwich, an egg cake or a cup of yogurt. It will then be much easier to resist all those goodies (and especially if you know that you have a hard time at such a time).

- It is NOT impolite not to cut off a piece of cake, snacks, tasty drinks (often with lots of sugar and alcohol) when someone offers this to you. Everyone will understand that you want to pay attention to your weight, maybe they will even join you!


- A greasy bite once a week is best! Go to your favorite snack bar for that delicious fries special or hamburger: as long as this stays with once a week there is no dirt in the air.


- DO NOT weigh yourself every day: you will not see results quickly, which will also have a demotivating effect on yourself. When you have eaten Chinese the day before, you will soon weigh a kilo more, although you have lost that kilo the next day! You also have to weigh yourself just after you have risen. Logically, of course, because in the evenings you carry all your food from the full day with you. I weigh myself once a week: Saturday morning, just when I've stood up.



- Once you have reached your goal weight: avoid the yo-yo effect! Many girls are falling off, but this happens again in no time. The trick is to really go for it and think: "I want to stay on weight now!"



I will describe my own tactic: as mentioned above I weigh myself once a week (on Saturday morning). My goal weight that I have achieved is 65 kilos. When I weigh 65.5 on that Saturday morning, I do NOT say to myself: "Okay, it's only half a kilo". Because that's how it starts to arrive ...! What I say to myself is: "Simone, next week you weigh 65!" And the following week I pay extra attention to my food: a little less sinning, less snacking, drinking less alcohol ... And then the logical effect is that I get a small gift when I go on the scale that Saturday morning and 64, 6 kilos (for example) see stand. And then I allow myself to sin a little more that week, or just go shopping. And that's how it has been for several months: with success!

- Everything with MATE: a handful of chips is no problem, but leave that big bag in the cupboard!

- There is nothing as bad as not to have breakfast. Your metabolism will get started, which will burn your calories throughout the day! Always a good, preferably hearty, breakfast.

- DO NOT buy new candy / chips / chocolate: if you do not have it in the cupboard, do not eat it either!

- And finally: SIN! All the above do not mean that you should not sin. You will greatly enjoy a handful of chips, a piece of chocolate or a cookie if you eat it occasionally! That is the magic word: occasionally. Never deprive yourself of sweets, because you will not last long without sinning; you may even fall back into your old one



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10 tips with which you will succeed

With the help of your personal Body Mass Index (BMI) you can calculate whether you are too thin or underweight. That is certainly the case if your personal BMI is lower than 18.5. You can easily calculate your BMI yourself:


Body weight in kg: (body height in meters X length in meters)
Example: weight 66 kilos, length 1.80 m = 60: (1.80 x 1.80) = 20.37 so BMI = 20.4


The causes for underweight can roughly be divided into 3 groups: malnutrition, physical disorders or mental disorders. Underweight can eventually have harmful effects on your health. It is therefore important to find out the possible cause of your underweight. You can make an appointment with the doctor. In addition, you can take action yourself to tackle your underweight and get your body to a higher weight. First of all you will have to eat more than what you burn. Strength training can also contribute to weight gain. Do this only under expert guidance. There are special nutritional supplements available that you can use in addition to your healthy diet to gain weight.

Our tips:

1. Make a list of high-calorie products
To gain weight, you will have to eat more than you normally do. On average, you will have to eat about 500 calories daily. A list of high-calorie products gives you a handle to choose something different every day. This keeps your food varied and does not bother you so quickly. You can put donuts, pancakes with butter and syrup, chocolate, ice cream with whipped cream on your list, but rather look for healthy alternatives. Instead of donuts you can, for example, choose muffins with nuts and dried fruit. You can cook tasty and healthy pancakes with oatmeal yourself. Butter can and 100% natural apple syrup is a great choice or make them nice and sweet with Nutella.



2. Eat more products with a lot of calories
To get more calories unnoticed, choose healthy products that contain a lot of calories. An avocado contains an average of 358 calories (source: Nutrition Center). An average mango delivers 300 calories. Dried fruits, such as dates, figs, raisins and apricots, provide a lot of energy and can be eaten, but you also enrich your full yoghurt or porridge.




3. Eat 6 times a day
Eat at least 6 times a day. Divide 3 large meals throughout the day and plan at least 3 times a day for a snack. Keep to fixed times, so that your body will get used to it and your body will gradually adjust to it. Cover your sandwiches generously with butter and 2 layers of toppings. Cheese can be combined with many types of meat. For sweet fillings, choose (homemade) jams of fresh fruits. Your hot meal may contain a lot of vegetables. For example, choose a main meal with wholegrain pasta with minced meat, vegetables and cheese.



4. Eat high-calorie snacks
Examples of high-calorie snacks: (homemade) muffins with oatmeal, nuts and dried fruit, healthy nutty bars, muesli bars, richly filled smoothies, dried fruit such as banana chips, nut mix, natural peanut butter, Energy Cake.

5. Full milk
Drink whole milk in between and with your food, use whole milk in your smoothies or (protein) shakes.



6. Calorie-rich shakes or smoothies
You can make delicious, calorie-rich smoothies with ingredients such as oatmeal, whole milk or almond milk (contains even more calories). Fill your smoothie with dried dates, figs or apricots. Banana and mango give it a fruity taste.



7. Weight gainers
Weight gainers are dietary supplements that you can use to gain weight. A weight gainer averages between 350 and 600 calories (depending on the brand and dosage). Colossus 2500 is a great product to arrive. It delivers 460 calories per dose. The Weight Gainer from Bodystore.nl is also a good product. It delivers 309 calories per dose. If you prepare these shakes with whole milk, 300 calories are added.



8. Eat fast snacks in between
Fast snacks are snacks that you can grab from stock without doing anything else. For example nuts, gingerbread, eggbread, bars. Make sure you have enough of them in stock.



9. Rich sandwiches
Cover your sandwich with a large spoonful of (homemade) hummus with wedges of avocado. This way you get a good number of calories unnoticed. Peanut butter contains about 100 calories per 15 grams (for 1 sandwich). So invest your bread with it excessively. Make a sandwich of 2 slices of bread, generously topped with ham and cheese.



10. Combine different foods per meal
With all the examples mentioned here, you can make different variations per meal. The dried fruit can be combined with the oatmeal porridge with your breakfast, sprinkle generously in your salad in the afternoon or mix with the full kw



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Sport sometimes unhealthy

Sports is healthy, but not always! People who exercise too much and too long can just be a lot less healthy than people who do not exercise. Moderate sports is the magic word. But what is healthy and when do you exercise too much? We explain it!


That too much and too long exercise is not so healthy for you, was shown by a study in the journal magazine Heart. In that study are their results of going to effect of activities on the health. Moderate sports was good, turned out - not too surprising.

In one of the studies is part of the follow-up of more than 52,000 people. They examined, among other things, the running of health. In general, runners were 20% less likely to run into young deaths than non-runners.


But: the positive effect of running on health fasting less if runners are more than thirty kilometers per week, of more than six days a week, of harder than 12.5 kilometers per hour. The entrepreneur also discovered what a healthy amount of running is: eight to thirty kilometers per week, at a speed of about 9 to 12 kilometers per hour, spread over three to four times a week. In runners who stick to health of great importance. They were not 25 percent less likely to die young.


Another 'problem' that can arise if you do a lot of sport, is attack on your heart. If you are intense sports, your body burns sugars and fats to supply your muscles with energy. Just like a burning fire, your body also produces 'smoke' in the form of free radicals. It can make a connection with cholesterol and can form a layer of stroke with your heart and blood vessels and damage your cells. Your body can prevent this process for an hour, but even if you are more intensely bent, your body will no longer be able to capture radically.


Of course it is not a good idea to hang your sportswear on the willows, sports want to stay healthy. Overturned, possible, too high, type 2 diabetes, Alzheimer's disease, dementia, overweight and you slow down the old age process. You become and stay stronger, your bones stay healthy and you get a good mood of sports. But you do not have to work fanatically for more than an hour in a row.

If you want to maximize the health effects of sports, then consider these tips:

If you like sports every day ...

... limit spicy endurance training than to one hour a day and listen to your body: if you hurt energy, consider a rest day and / or take a walk and stretch well.

If you like to sport more than an hour a day ...

... limited the intensive part of your training to 45 minutes to one hour. Continue with yoga exercises, strength training of a less heavy activity like swimming - at a leisurely pace.



If you train hard ...

If you are not too tall, you walk kilometers per week. But if you often get up with little energy, your fitness does not improve, your appetite goes down from when you see exercise as an assignment, then you have probably reached your own limit. Use your common sense and try to reduce. Just like your muscles, your heart can also use a rest day. You do not have to lie down, you can also take a walk, or do yoga instead of your cave training.



If you are looking for a workout that makes you healthier ...

... that then this: pull a sprint from 20 to 40 seconds and lower your heart rate to a normal level. Repeat this five to eight times. From research that intensive interval training improves your condition and shape quickly, without the validity.


In short: enjoy sports and do not get frustrated by the idea that you have to make hours per week of having to exercise very hard, so that does not really need to be done.


Change: following the reactions to this article, the term diabetes type 1 has been changed to type 2 diabetes.



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Lose weight: the floor

This article is for people who are overweight who want to know more than what you have to do to lose weight. In this article we will discuss how far in your body works exactly.

Losing weight is the result of a good working body. If you read carefully what is in this article, you will understand why:

Jaspers shopping list is the best way to lose weight.
You should not eat too many carbohydrates if you want to lose weight.
Intensive exercise is not necessary to finish.
Your body stores so much body fat.
Losing weight is not so complicated, too many self-indulgent "doengoeroes" believe.
You can compare weight loss with a car. You do not have to be a car mechanic to drive a car, but it is useful to know some of the car (how to change the oil). That is how it is with losing weight. You do not need to know anything about your body, we can not let you know.

I advise you to read this article carefully. If you are not interested in the functioning of the body, then you must do what you have to do. They discussed who this is the right approach.

Body fat
Body fat is, among other things, energy buffer for your body. The moment you get more energy than you clean, you store the extra energy as body fat. If you have no energy and eating is nearby, you can burn your body fat to generate energy as well.

Not all nutrients are even easily stored as body fat. To understand how you can chrome (or not store it in the first place) it is important that you understand how your metabolism works. Metabolism is the process in your body that converts the food into energy.

Metabolism and weight loss
All different types of metabolism take place in the cells of your body. In these cells, what I call are the energy plants of the body. There is such an energy center in every cell. These power plants can convert glucose, fructose, fat and ketones into energy (in the form of ATP).

Two 'types' of metabolism we die in this article treatment are: glucose metabolism and fat metabolism. The glucose metabolism uses glucose as the base fuel for energy and the fat metabolism uses fat as the base fuel to generate energy.

You stimulate your glucose metabolism when you eat (some) carbohydrates and you stimulate your fat metabolism when you eat fat.

Carbohydrates can be divided into two groups: complex carbohydrates and sugars. Complex carbohydrates are simply in grains, potatoes and rice. These complex carbohydrates are processed into glucose in your body. Sugars are in the shape or under other: sucrose, glucose and fructose. Veterinarians are composed of fatty acids, fatty acids, fatty acids and fatty acids.

Glucose metabolism
The energy plants in all your cells consist of two chemical processes. The first process is the glycolysis process (the anaerobic process), this process converts glucose principle into pyruvate. The second process is the citric acid cycle (the aerobic process), this process converts pyruvate concentrate into ATP.

These two processes are linked in succession. This means that the output of the first process is the input of the second process. And so glucose is converted from your bloodstream into energy.

Let's that in the anabolic state as it is called.

During the Citric acid cycle, the substance citrate is also produced as a by-product. Citrate is a kind of feedback mechanism that dates from the body has enough energy. Citrate blocks the enzyme phosphofructokinase in the glycolysis process if the body has enough energy.

If the body has insufficient energy, glucose can be absorbed into pyruvate and therefore no longer in energy. The glucose, which can no longer be processed, accumulates on the cell. This is not desirable, your cell reacts by removing all excess glucose from the cell and adding it back to the bloodstream.

Too much glucose in your bloodstream is dangerous. Now these glucose molecules are no longer or cells in their blood and flowing. We call this linked glucose molecules glycogen. You can only store 70gr of glycogen in your liver and only 200g of glycogen in your muscles. So after 270gr glucose in the form of glycogen you are 'full'.

At the moment this gly

How often do you have to stand on the scale?

I promised you something. Last week I talked about a conversation that Freya and I had during lunch about the weighing behavior of our participants. I thought it was typical, I said, that many people write in their diary that they only weigh once a week. I found it even more strange that participants do this because a dietitian advises.


Well, I must say that I approach slimming in a rather simplistic way. I believe that in my my naivety, losing weight goes better as you eat more and move more and I believe that people who do a session successfully. To me this sounds, honestly, very logical. However, if you keep track of the slimming sites and slimming books, I do, then you regularly read about dying in complete contradiction with my views. Sometimes it seems as if the writers of the books and the creators of the websites do their best to keep the people: "Beware that you do not eat too little, you want to go into the low-energy mode and you arrive," "you should especially not train too hard, because otherwise you want you not to be driven. "

These are stupid advice and perhaps it is Dutch scam. You only have to look around a little bit to see that different opinions are wrong. Werplook is an free in the food diaries or the or very controversial anorexia patients on this website. They eat practically nothing and are so thin that they have to fear them for their lives. The anorexia patients are (not yet) living proof that the low-energy option does not exist and that it is indeed that we do not have enough food and food. "


 For example, I only wrote a piece about this site of this website about heartbeat. It was the best, I had heard, but had not done well. If you train at 50% to 70% of your maximum heart rate then the weight loss was the best, I had heard. Fortunately, there were a few reactions to my message from people who were suddenly with me. What I had written did not work, they wrote, you do fall off when you train harder and more intensively.

The people who die on my copy are of course right. The harder and more intensively you train, how are you doing better? That is why cyclists and marathon runners are also so incredibly thin; this is because they train a lot, long-term and intensively. I was trapped in the pitfall of the lying slimming industry and that is why I had written without saying that losing weight is best if you do not train so hard. If I had thought better, I would not have blindly followed this advice and would have written something else.


Another advice you hear is to stand on the scale at most once a week. This too is an unwise advice. If you have problems, you are a serious business, and it requires your full and maximum dedication. For an optimal result you have to be busy every moment of the day with the idea that you have to redeem. People who only lose weight on Monday morning and Thursday evening, and do not worry about it for the rest of the week, will fail in their attempt. To keep yourself, it is wise to let yourself go and to set yourself concrete goals in the short term.

I promised last week that I would look into the database of this website to see if I can substantiate my statement with numbers. Is it true that people are increasingly losing weight? For those studies I have made a selection of people who have been back on this website for two months and we also have one last week. In short, a selection of participants who had been active in the past two months. Within this set of active participants, I counted for each participant how often he or she has weighed in the intervening time. And watts, the participants get out once a week to detach 2,397 kilograms, while the participants die in the same period more than once a week on the scales are issued, 3.120 kilos are lost.



The Conclusion: people die often weigh themselves, fall more in the same period.





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About Weight loss - Tips on weight loss and fitness

Fat burning you need to burn about 9000 calories from your fats (that's about 20,000 calories when you exercise at 75% of your maximum heart rate) you can almost see that you never lose 5 kilos of fat in 2 weeks.You you better lose 15 kilos in a year, whichever comes down, then you lose 5 kilos after a week of crashing and the next month maybe 5 kg heavier than before.


Many people say every pound goes through the mouth, but if you eat too little again, then stress occurs in your body. You slow fat burning, so you burn less fat. If you can not get energy out of your fats, this is taken from your proteins and glycogen. This means that you will lose muscle tissue.

Many diets where you have to eat much less are therefore not good in the longer term. If you want to stay slim for a longer period of time, you should try to change your entire lifestyle.


- Go to sleep on time (physical recovery takes place between 22: 00h and 02: 00h

- Eat 5 to 6 meals a day ** (of which 2 snacks)

- Eat as much as possible healthy (see green and orange group)

- Try to exercise 2 to 3 times per week (strength training and cardio)

- In addition to exercising, try to move for 30 minutes at least 5 days a week

(for example, exercising for 30 minutes at a time, with a minimum of 30 minutes of exercise, I mean 30 minutes. Spread over the day)

* I want to emphasize that there are also good diets on the market that, in addition to a good eating program, also look at lifestyle change.

** If you skip a meal, there will be stress. You then make more enzymes for fat storage and can burn less.

The jo-jo effect:

What is important to know with weight loss is that once created fat cells, they never leave (except with liposuction). So you can lose weight what you want, but the fat cells that you have ever created will not disappear. à ¢ â,¬Å "Yes, but I'm falling off anyway?  €.


Yes, that's right, if you lose kilos, the fat cells will slowly drain. However, it is important to know that fat cells that have been produced also fill up faster. So if you're going to have a diet for a while just eat again, these fat cells will fill up quickly again, so instead of a fast-paced diet, try a diet that makes you feel comfortable and last your whole life. is.

Many people try all kinds of diets to slim down and then get the lost kilos back and sometimes more. This happens a number of times and in the end their metabolism is so low that they have to eat super-cleanly in order to stay on their weight. You have brought your body into an artificial hunger winter and it is in a low-energy mode, purely for survival. Now it's up to you to convince your body that there is an abundance of food, and that it does not have to be so economical anymore. That is why you will have to eat more - step - by - step to lose weight again. Below are some tips for a good metabolism:


1. Go to breakfast: â € œIn the morning, food starts burning, you have more energy during the day and you have less appetite for snacks. Start with a small amount of eg a small bowl of muesli or half a sandwich and build it from there. The reluctance to go out for dinner can last a week or a few weeks, but at a certain point you wake up with a crap!


2. Watch with sugar

Eat less or rather no (table) sugar and products that contain sugar (soft drinks, sweets, sweet spreads, syrup, ice cream, cookies). If you eat less sugar, you will also become sensitive to sweetness. Regular sugar digests far too quickly and gives you a sugar dip. This is due to a too rapid increase and therefore too far down your blood sugar level. This dip ensures (again snacking.



3. Replace white starch products for whole grain products

These products contain a lot of fiber, which improves digestion and bowel movements. They also digest more slowly than the white varieties (including regular potatoes) and thus the energy is released evenly. You will therefore not get a dip (and tasty appetite) after the meal.



4. Eat regularly

Try eating 5 or 6 small meals instead of three large ones a day. The more often you eat, the more your stove is stoked. Your body is regularly energized and will discontinue its efforts to discuss energy and hold it cramply (supply of body fat).



What can I eat the best?

Below, I indicated what you can eat best by means of a red, orange and a green group.

Green means: you can eat a lot (make sure you do not consume too many calories because of this.

Orange means: fine in moderate amounts, but do not take too much of it.

Red means: unhealthy, preferably completely omitted and otherwise rarely eat.

These lists are a guideline to see what you can eat best.



Try not to work too much with a forbidden list, but occasionally take some treats. If you are always busy with what you are not allowed to eat, you will always see it for yourself. Try not to see a pink elephant for you.

Occasionally something from the red group is absolutely not wrong.


Green: - All peoples' products (contain a lot of fiber and vitamins, digest slowly and give a full feeling): wholemeal bread, sweet potatoes, brown rice, oatmeal, etc.

- Protein products (saves your muscles): with little or no saturated fat: low-fat cottage cheese, yogurt and cheese, chicken breast and other poultry without skin, eggs etc.

- Protein-rich sandwich fillings: chicken fillet, ham, smoked meat, boiled or oil-fried egg, all types of fish

- Products rich in unsaturated fats: vegetable oils, such as olive oil and linseed oil, natural nuts, peanut butter, etc.

- Vegetables (contain a lot of fiber, vitamins and minerals - legumes also contain protein and complex carbohydrates). Eat plenty of vegetables at the evening meal, change the type of vegetables. Eat vegetables as a snack and, for example, at lunch in a salad

- Fruit (contains many vitamins and minerals, but also contains (sometimes large amounts of) fruit sugar). Therefore, pay attention to the calories; if you eat 10 pieces of fruit in a day, you will not lose weight. Be especially careful with grapes, which contain twice as much fruit sugar as most other fruits.

- Drinks: (mains or spring) water, vegetable juice, green tea without sugar

Orange: - Honey contains mainly fruit sugar and is a good substitute for eg sugar in tea. Do not take a cheap kind, because ordinary sugar is added to it. Make sure that you do not take too much, just like with fruit.

- Brown bread and other products that are in between whites and wholegrain (cruesli for example). They digest faster than whole grain products and contain less fiber. So you better switch to that peoples variant.

- Sugar and white starch products in small quantities and preferably combined with products from the green group. E.g. a little ketjap through the hot meal, a league a white cracker with a slice of 20+ cheese

- Meat and milk products with normal amounts of (saturated) fat, eg minced beef from which you do not throw away the fat, chicken with skin, full fat cheese as (thin) bread spread, (semi) whole milk

- Sweeteners and everything in it. In itself a good replacement for sugar if you like sweet, but it is and remain unnatural substances and you should not take it off

- Drinks: milk, fruit juice (pay attention to calories, see fruit), thick juice with pulp, coffee, tea without sugar, alcoholic drinks without sugar excl. Beer (if you want to lose weight, no more than 1 or 2 glasses of pw, light soft drinks

Red: - Sugars and everything it contains, this gives a sugar dip and fat storage. This is therefore about ordinary (beet or cane) sugar, not about fruit sugar. So sugar in coffee and tea, sweet spreads, cake, cookies etc.

- Deep-fried products and all products with the ingredients list:

à ¢ â,¬Å "(partially) hardened / hydrogenated vegetable fat / oilà ¢ â,¬Â. This means that it contains trans fatty acids, an unnatural form of fat that is extremely bad for cholesterol levels (eg in French fries, chips, biscuits, cheap margarine, non-natural nuts and a lot of ready-to-eat products.

- Products with a lot of saturated fat: fatty meats with bacon, full-fat cheese as meat substitutes in the warm meal or thick spreads, cream, full curd, butter or chocolate.

- White starch products and potatoes (these digest too fast and give a sugar dip and fat storage, just like sugar: white bread, white pasta, white rice, white crackers etc.

- Beverages: soft drinks with sugar, coffee and tea with sugar, sweet alcoholic drinks and beer

Of course this list is never complete, but in my opinion it gives a clear picture of what is and is not so good for you.


Tips for eating:

- Try to keep track of what you eat for 3 days in a notebook. You will see that you will delete some things afterwards

- Always use all meals at the same place and at fixed times. Eating something different or at other times becomes unusual.

- If you use a smaller plate, you do not have the idea that you eat (much) less. Or do not put scales on the table but scoop up in the kitchen.

- Chew the food consciously. Pause halfway through the meal

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