Browsing: Nutrition

Why a Crash Diet is a super bad idea!

The theory behind weight loss is very simple, and we have repeated the basics on this blog dozens of times. If you eat more than you consume, you will arrive; if you eat less, you lose weight. Very simple, right? Unfortunately, many people draw the following conclusion from this simple rule: the less I eat, the harder I waste!

In other words: they are starting a so-called crash diet . Seems very logical, but there are quite a few large adders here under the grass. After all, with such a crash diet you do not get the tight body that you hope for … Why that is so, and what works, we will explain below:

crash diet is a super bad idea

What is a crash diet?

In short, a crash diet is a diet that consumes extremely few calories . There is no ‘official’ limit, but often it is immediately clear that you are dealing with a crash diet. With everything below 1500 calories you can at least assume that it is simply not enough. However, some diets prescribe bizarre amounts such as 500 calories per day !

A crash diet indeed ensures that your weight ‘crashes’: for a while you fall off like mad. And that is no wonder, because you are actually starving yourself! Your body therefore has no other chance than the burning of tissue in order to obtain sufficient energy .

Fat loss vs. weight loss

In the short term, a crash diet really works: you become a lot lighter. The problem is, as mentioned, that there are still some comments to be made about this … A first problem is that not all weight loss also has to be direct fat loss . After all, your body can also burn other types of tissue. And that is indeed what often happens when you start a crash diet!

Of course, you lose some fat. A large part of that first, explosive weight loss, however, is mainly moisture loss. The fastest source of reserve energy for your body consists of glycogen : carbohydrates that are stored in moisture. As you eliminate that supply , you lose pounds without actually burning fat.

Loss of muscle tissue

Well, you might say, but if you maintain that crash diet long enough, will that fat go on naturally? Unfortunately, that is also disappointing. When you have gone through your glycogen, there is another energy source: your muscles . That muscle tissue is affected at least as hard as your fat stores during a crash diet.

You might become a little thinner, but a good layer of fat remains under your skin. This way you will not get stuck in your skin. In addition, your body uses fewer muscles and also uses less energy. So you will have to eat even less to keep losing weight.

Bad for your mood!

A final problem with crash diets is that there is little chance that you will last. The reason is very simple: your body knows that you are doing something unusual. Not only do you not get enough energy, it is also generally poor with nutrients. You just eat too little to get all the vitamins and minerals you need.

That means that your body will give ever stronger signals just to eat again. Huge hunger attacks and binge eating are the order of the day during a crash diet. Even if you do not admit it, you will feel terrible. All those shortages are also deadly for your mood and energy level.

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Lose weight with garlic

Eating garlic may give you a bad breath, but it has many positive qualities. Lose weight with garlic is therefore very well conceivable and the garlic may not be missing in a healthy diet. How can you lose weight with garlic and what do you have to pay attention to when processing this in your dishes?

Can you lose weight with garlic? Hell yes! Garlic contains substances that make it easier to lose weight. Garlic contains vitamins A, B1, B2, B3, C and E. There is also iron, calcium, carbohydrates and fiber. Garlic contains allicin and this helps with weight loss. With garlic you will burn excess fat more quickly, it will also improve your metabolism and excess fluid will disappear from your body more quickly. It is known that garlic also causes a bad breath, but it also has many positive qualities and therefore it should not be lacking in a diet. People who want to lose weight do well to eat garlic regularly. Due to all these positive attributes, we can also do a garlic superfood call

Other positive attributes

Apart from being able to lose weight with garlic, garlic has even more positive qualities. This way it can help against osteoarthritis and rheumatic pain. It also helps very well against muscle pain and will lower your cholesterol level.

How do you eat garlic?

You can eat garlic in many different ways. Do you want to lose weight with garlic? Then add it to the meat or sauces. You can cut a clove of garlic or use a garlic press. Garlic is used in many recipes. You can also choose both fresh and dried garlic. Fresh garlic is usually more powerful in taste.

How much garlic do you eat?

You do not have to exaggerate with eating garlic at all. If you want to lose weight with garlic, you have to eat the garlic in moderation anyway. A clove of garlic a day could be enough. It is not necessary to eat garlic every day, but add it regularly to your diet.

A panacea?

If you want to lose weight, garlic can be a very good tool, but it is not a panacea. It is therefore advisable not to exaggerate with the amount of garlic you eat. This is not necessary and also causes bad breath. This is what you want to prevent. One or two cloves of garlic in a dish is more than sufficient and already ensures a positive effect when you want to lose weight. Do not exaggerate and alternate with what you eat.

Healthy lifestyle

You can lose weight with garlic, but it is also important to live healthy. Eat healthy and opt for breakfast, lunch and dinner. Add to that any healthy snacks anyway, so you have less appetite quickly. Good food is the basis for losing weight. There are many products that are healthy and tasty. In addition to healthy eating, sufficient exercise is also necessary. Care for at least half an hour of exercise per day and choose a sport that you can easily keep full. Losing weight does not mean strict dieting, but adjusting your lifestyle.

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AGEs: what are they and how do they affect our health?

Advanced Glycation End Products, or AGEs, are toxic end products that arise when proteins (or fats) sacrifice. There are clear indications that a large amount of AGEs has harmful effects on our health. Which factors influence the formation of AGEs, what can they cause in our body and what can we do to limit this as much as possible?

What are AGEs?

AGEs is an abbreviation for Advanced Glycation End Products. This term was devised by scientist Dr. Helen Vlassara, who has been researching this for years (1). AGEs are complex compounds between sugars and proteins. They are end products of a chemical reaction between sugars and amino acids. This reaction occurs during the heating of foodstuffs (also at low temperatures) and is called the Maillard reaction (2,3). The proteins are thereby saccharified and irreparably damaged. These sugar-protein compounds ensure a substantial formation of free radicals (harmful substances that can damage cells and DNA). Greases can also be sugared, resulting in the same harmful effects. In that case, the end products are called Advanced Lipoxation End Products (ALEs) (4).

AGEs-rich diet

AGEs naturally occur in our diet. They are almost everywhere, but meat, fish, dairy and nuts contain the highest concentrations of AGEs (4). A certain amount of AGEs is not dangerous, this can easily break down a healthy body. AGEs arise even in our own body, as a by-product of metabolism (4). But long-term research by Helen Vlassara has shown that a large amount of AGEs is harmful to our health and is associated with a variety of health problems and diseases (1). In 2014 she published a book on this subject, entitled ‘the Anti-AGE diet’.

The size for AGEs

The amount of AGEs in a food is expressed in KE (kilo units). The Vlassara study showed that our body can break 8,000 KE per day without problems (4). Anything above it can lead to health problems. For comparison: a banana contains 9 KE AGEs per 100 grams, a pizza point contains over 8,000 KE and a double cheeseburger no less than 18,000 KE AGEs! (4, 5)

Formation of AGEs

There are factors that significantly increase the number of AGEs in our diet. This has to do with the way of editing and preparing. For example, AGEs are deliberately formed in foods to make them more attractive and tasty. They provide the smell, taste and also the appearance of (prepared) food. Think of the brown crust of bread, the crunchiness of cookies, the crispy layer of chips and fries, or the brown edges of roasted meat (4, 6).

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What are good bread substitutes?

More and more people eat less bread or even try to get rid of it. That can be a very healthy choice, but often it is a matter of puzzling to think about what you will eat as a substitute for bread !

Moreover, it is important to remember that bread does indeed produce healthy substances. You will have to get it from somewhere else now. Do you eat less bread and wonder what the best bread substitutes are? Then we have a few delicious and healthy suggestions for you today!

Why not bread?

Bread is certainly not always an unhealthy choice, let’s put that first. When you choose bread for wholemeal bread, preferably organic , it can be a part of a healthy diet , especially if you do not eat too much. Why do many people choose to delete it from their diet?

First of all, it is a quick way to significantly reduce the amount of carbohydrates in your diet if you want to start eating relatively more proteins and fats . In addition, many people are hypersensitive to wheat: for example, they get a bloated stomach or an irritated skin. Do you recognize these complaints? Less agree with bread and see what effect this has on your body.

Healthy bread substitutes

When you want to replace bread with other foods, it is important to know what is actually all about useful substances in bread. After all, it is the intention that you can get those nutrients from elsewhere in the future!

Wholemeal bread provides especially useful fiber that ensures that your blood sugar remains stable. The advice is to get about 30-40 grams of fiber daily. Fibers are found in fruits and vegetables , legumes , but also in chia seeds and linseed .

In addition, bread contains various B vitamins and some important materials, such as sodium , iodine , potassium and iron . Finally, there is folic acid , which keeps your blood healthy and is especially important for pregnant women. Fruit and vegetables contain a lot of folic acid , when you eat less bread, it is wise to at least eat enough of it.

Other cereals

A relatively simple way to keep fibers and minerals in is by switching to other grains that you may be less sensitive to. Other types of bread such as rye bread and spelled bread can be an option, but pay attention to the ingredients: often a large part of the product still consists of wheat, because that is a cheaper option.

You can also choose oatmeal , a very suitable bread substitute, or brinta that also contains a lot of fiber. Note: if you specifically eat less bread to get less carbohydrates, these alternatives are not a very good choice. All cereals still contain a lot of carbohydrates.

Soups and salads

Bread substitutes that are very suitable for lunch are meals that mainly consist of vegetables . In addition, salads and soups are especially useful. They are quick to prepare and easy to take to for example work or college. Vegetables deliver a lot of fiber, which you, as said, desperately need when you eat less bread.

In addition, the dark green leafy vegetables are actually vitamin and mineral bombs, and in fact all vegetables produce even more healthy substances than bread would. Add, for example, legumes for extra protein and fiber, and you have good bread substitutes with which you still get a lot of important nutrients.

Omelettes and pancakes

Another option is to have lunch with a big omelette, possibly with some meat or filled with a good portion of vegetables. Eggs include iodine, a mineral that many people normally take out of bread.

Those who prefer a sweet meal can also make delicious healthy pancakes from eggs , for example by mixing them with a mashed banana for a deliciously sweet and fiber-rich batter. Serve them with some fruit and you have a protein-rich bread substitute for a lazy Sunday!

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