Top 5: healthy food for your Brain!

Nutrition is incredibly important for your brain . Healthy nutrition (with the right nutrients, vitamins and minerals) can boost your brain. It is therefore important to realize that the right nutrition can help your brain to function optimally. For example, you can choose to simply take a pile of antidepressants if you often feel depressed, but also remember that food plays a major role in our mental condition. In this article you can read more about the right nutrition for your brain.

Top 5 best nutrition for your brain

Below you will find five nutrients and foods that you should not miss in your daily diet for optimal functioning brains. You will probably not notice the difference right away, but after a few months the condition of your brain will definitely improve!

1. Avocados prevent stress
There is a lot of potassium in avocados. This is a substance that affects your brain in a positive way. Potassium prevents stress. You can also find potassium to a lesser extent in oranges, potatoes, bananas, tomatoes, broccoli, soya beans and apricots.

2. Salmon & other oily fish (omega-3 fatty acids)
Omega-3 fatty acids are very good for improving the basic functions of your brain. You find these polyunsaturated fatty acids a lot in oily fish, including salmon. If you do not like fish, you can also buy supplements at Kruidvat for about 6 to 7 euros per 120 capsules. In that case you should take 2 to 3 omega-3 capsules daily .

3. Vitamin B = must for the brain
The whole family B vitamins is good for your brain. Vitamin B6 ensures that tryptophan is converted to serotonin. This is a substance that makes you feel comfortable (many antidepressants also provide more serotonin). Good sources of vitamin B6 include: whole grain products, beans, dairy products, chicken, turkey and fish.

4. Vitamin C promotes the brain
Vitamin C is perhaps the best known vitamin. Vitamin C is a powerful antioxidant that improves the quality of the cells in your body. Below naturally fall even brain cells, so it is important for your brains to make sure you get enough vitamin C ingested. That way your brain can do their job optimally.

There are strong indications that vitamin C from fruit and vegetables is better absorbed by your body than vitamin C from dietary supplements . Vitamin C is mainly found in oranges, lemons, kiwis and strawberries.

5. Wholemeal food: good brain food
It is not exactly a secret that keeps your brain from carbohydrates . About 20 percent of all carbohydrates that you ingest through your diet are consumed by your brain.

Brains especially like a stable supply of carbohydrates, which is why whole grain products are ideal. Whole grain products (complex carbohydrates) are hard to break down by your body, and it therefore takes a reasonable time before everything is digested. Thus, the flow of carbohydrates remains constant, unlike when you consume simple carbohydrates (sweets, pastries, cookies, white pasta / rice etc.).

More Tips and Guide Visit – eurodiabesity Web Page

Simple carbohydrates or sugars are so easy to process by your body, that a high peak of carbohydrates arises. After such a high peak you automatically get a huge blood sugar drop, and your brain does NOT like that.

Tips For The Male Beard

How Can You Grow Your Beard Faster?

The beard. A symbol of masculinity. Throughout history, Barden has always been associated with strength, wisdom, leadership, masculinity, and virility.

That wise old man from the movie? Always that a beard. The tribe-oldest? The king? A very bearded man on the throne surrounded by clean-shaven subjects.

A beard is a powerful statement: I am a man.

From a psychological point of view: it is a sign of maturity. And from the point of view of the woman: attractiveness and the ability to father children.

But before we move on to exactly how you can stimulate your beard growth to grow your beard faster and thicker, we first answer this question:

For those who do not want to read the whole article, the following treatments are effective:

Minoxidil
Testogel

Combination of vitamin D, calcium, magnesium, strength training, sex & enough sleep.
What is the best way to grow a beard?

The four-week rule for beard growth

You read this article probably because you think you do not have enough facial hair, to grow a nice full and thick beard.

But most beards do not emerge, because the owner underestimates the potential of his beard.

In other words, many men never grow a beard because they believe – erroneously – that their beard is “too spotty”. That it does not have enough coverage to connect, and thus give the appearance of a full-fledged beard.

You have to grow your beard for at least four weeks. Only then do most beards begin to grow densely. Only after a reasonable amount of time, you can evaluate the real status of your beard. 1

Dedicate yourself to growing a beard. Growing a beard requires dedication. Growing a bit of down or a stubble is easy. You only have to wait a few days. Then it only requires basic maintenance maintenance

Do not start too quickly with the trimming and biting of your beard. You probably cut more than you originally wanted. You have to give your beard the time to grow to a reasonable length. This is how you can see the real lines of your beard growth.

After these four weeks you have two choices.

You can continue growing a majestic and natural beard.
You can touch your beard, trim or cut.
Growing a full beard gives you more respect in the beard community, while the shaving makes you more presentable. The latter is best done by a good beard trimmer and / or a visit to a barber.

Do not forget your beard oil . Start by applying beard oil when you start growing a beard. It ensures that your beard looks healthier, younger and better.

Many people underestimate the four-week rule. It is the main reason why most beards never arise.

For most of you reading this guide, this applies. You are here to know growing prematurely. You are aware of the tightness of your horse and it is noticeable.

beard growth

the travel distance of all things can do to stimulate your beard growth. You are here to grow your beard faster. If you miss something, let us know in the comments. If your method is based on scientific research, then we will add it to our list.

‘Women’s Diseases’ In Men

If you think of breast cancer, osteoporosis or anorexia, you immediately see a female patient in front of you. But there are also men who suffer from these disorders.

Men are faced with problems when they have a disease that occurs more often in women. Men are not so quick on the symptoms and diagnose of gynecomastia that may cause breast cancer in males. Moreover, many men are ashamed of having a ‘women’s disease’.

Three ‘women’s diseases’ that also occur in men are explained in more detail:

Breast cancer
Osteoporosis
Anorexia

Breast cancer

Breast cancer in men is rare. Every year about 13,000 people in the Netherlands are told that they have breast cancer , of which about 100 men.

The diagnosis is often made late. Most men and doctors will not think of this disease if there are complaints and men do not participate in the screening program. A tumor often grows early in the surrounding tissues such as the skin, the nipple and the breast muscle, because men have little breast tissue. As a result, the tumor can already be at an advanced stage at the moment of discovery.

Changes in or on the breast can indicate cancer. For example, a lump, dimple, redness, fluid from the nipple or a wound that does not heal. Only medical research can show whether these symptoms are innocent or malicious, so it is wise to go to the doctor. Broadly, the research and treatment of breast cancer in men is the same as in women.

Because breast cancer occurs mainly in women, most information is aimed at women. https://ohmymoobs.com/ has therefore expanded the information for men.

Osteoporosis

In people with osteoporosis – also called bone decalcification – the bones become fragile, which makes them easy to break. If you have osteoporosis, the body can not produce enough new bone material, or it takes up too much old bone material again, or both symptoms occur.

Osteoporosis gradually develops with age. One in three is affected by women. The hormones estrogen and progesterone protect their bones, but these decrease during the transition . In men, the testosterone level decreases over the years. That is also detrimental to the bone content. One in eight men over the age of fifty-five will receive osteoporosis. Often it gives no complaints and you notice that you have it when you break something.

With the right nutrition and exercise you can strengthen your bones . Bones consist for a large part of lime. That is why it is important to get enough calcium. Three or four portions of dairy (glass of milk, yoghurt box, sandwich with cheese) per day is sufficient. Vitamin D stimulates the absorption of calcium. Walking, jogging and tennis are also good for the bones. The pressure of your own body weight stimulates the production of bone. Moving fifteen minutes a day is already meaningful.

Anorexia

People with anorexia nervosa deliberately do not eat very or very little. They have an irresistible urge to lose weight and are terribly afraid to arrive.

Anorexia is seen as a ‘woman’s disease’, because especially young women suffer from it. Perhaps the fact that women are more focused on their appearance than men plays a role in this. Nevertheless, around five to ten percent of patients are male and this percentage is increasing.

The cause for the development of eating disorders is not known. A combination of factors probably plays a role. The slender ideal, traumatic experiences, but also psychological factors such as distorted body image, low self-esteem and extreme perfectionism.

Is it difficult for women to acknowledge that they have an eating disorder, for men it is quite difficult to assume that they suffer from this ‘woman’s disease’. Because of the small number of male patients and the association with the slender ideal, there is a taboo on it. GPs often overlook anorexia in men, but should pay more attention in view of the severity of the disease and the increase in the number of patients.

Is it breast cancer?

A lump in your chest. The fear strikes you around the heart: it will not be breast cancer anyway? Often it is a false alarm. But be on your guard, because as many as one in eight women will ever be diagnosed with breast cancer …

In cancer, something goes wrong with cell division. The human body is made up of cells containing genetic material. These cells multiply each time so that dying cells can be replaced by new ones.

But sometimes that is wrong. Then erroneous cells are formed that together form a malignant tumor: a tumor. The medical term is a carcinoma.

What is breast cancer?

In breast cancer there is cancer in and around the breast tissue. The medical term for breast cancer is breast cancer. Mom means breast. In the vast majority of women, the disease starts in the milk ducts. Usually it is cancer in one breast.

It is the most common form of cancer among women. Every year around 14,500 women (and about 100 men) with this disease come to the Netherlands. From the age of 35 you run an increased risk, but especially after the transition, the risk of breast cancer increases significantly. Two-thirds of all patients are 50 years of age or older when the diagnosis is made.

Causes of breast cancer

Many fables are circulating about the causes of breast cancer , such as getting deodorant or wearing a bra. Many people think that breast cancer is always hereditary, but that only applies to 5 to 10 percent of women who get breast cancer. Usually the cause of breast cancer is unknown.

Risk factors

There are risk factors that increase the risk of breast cancer, but it is not that you always get breast cancer if you have a certain risk factor for you. Conversely, there are patients with breast cancer where it is not clear which risk factor could have played a role. The development of breast cancer has to do with a combination of factors.

The female sex hormones influence the risk of breast cancer. The longer you are exposed to estrogen and progesterone, the greater your risk of breast cancer. Women who started to menstruate before the age of 12 and were late in menopause, had no children or had their children after 35 years, are at greater risk. In addition, the contraceptive pill and hormone preparations for menopausal symptoms increase the risk of breast cancer. Late for the first time and early in the transition, a pregnancy at a young age, multiple children and long-term breastfeeding, reduces the risk of breast cancer correct.

Lifestyle factors also play a role. The link between diet and breast cancer is not yet clear. What is known is that obesity, alcohol and smoking increase the risk of breast cancer. Movement actually reduces the risk of breast cancer. Breast cancer is most common in women aged 50 and older.

Symptoms in breast cancer

These changes in the breast may indicate breast cancer:

A nodule.

A dimple.

Change of the nipple: redness, flakes, recently withdrawn, fluid secretion, a strand (etje) to the nipple.

Warm feeling chest with red discoloration.

Bad healing spot.

Painful place.

Swelling in the armpit

The breast tissue always feels a bit lumpy. Even just before menstruation , your breasts often feel differently than in the rest of the month. In addition, nodules and the other mentioned changes can have an innocent cause. Still, it is wise to always go to the doctor with changes in the breasts to be sure. The earlier you discover breast cancer, the greater the chance of a cure.

Diagnosis

The doctor examines the breasts and lymph nodes. If necessary, he will refer you to a surgeon or breast clinic. Many hospitals have a breast clinic, a special outpatient clinic with all kinds of specialists where you undergo several examinations in one day. Often you get the results the same day.

The surveys can consist of:

(One more time) physical examination.

Mammography: X-ray of the chest.

Ultrasound: doctor moves a device over the skin that emits sound waves. The doctor makes photos of organs and tissues.

MRI scan .

Puncture: tissue cells and / or fluid are sucked up with a hollow needle so that they can be viewed.

Biopsy: doctor removes a piece of tissue so that it can be examined.

If a malignant tumor is discovered, then follow-up research is needed to see if there are metastases and how far the tumor has expanded.

Treatment of breast cancer

The most common treatments for breast cancer are:

An operation: in one third of patients, the entire breast should be removed. In two thirds of the women, the tumor and surrounding tissue is removed (breast-conserving surgery). Sometimes the lymph nodes in the armpit are also removed in an orthodox way.

Irradiation (radiotherapy): the cancer cells are killed by radiation.

Chemotherapy: treatment with drugs that disrupt cell division or destroy the cancer cells.

Hormone therapy: treatment that counteracts the effects of estrogen.

Targeted therapy: medication that only addresses the tumor cells and leaves the healthy cells alone.

Often the treatment consists of a combination of the above options.

What is the chance of a cure?

When you are told that you have breast cancer, your world collapses. Many patients especially want to know one thing: how do my survival chances lie? This is determined, among other things, by the type of breast cancer.

Some forms of breast cancer are more aggressive than others. Furthermore, it depends on the stage in which the disease is located. The larger the tumor and the further the metastases, the worse the outlook. That is why it is also so important to be there early.

In general, you can say that the average survival rates after five years currently fluctuate around 80 percent. The ten-year survival is 69 percent. Visit  Cure MS Now for more details and information on Breast Cancer

How Can You Prevent Hair Loss

Baldness is a specter for both men and women. Can you prevent hair loss? We presented these and other questions to hair specialist drs. E. Plinck of the Outpatient Clinic for Hair and Nail Diseases in Rotterdam.

Can a shampoo help to prevent hair loss?

Plinck: “No, a shampoo can not prevent hair loss, and no active substances can be added to a shampoo, which can penetrate far enough into the scalp to stimulate the hair roots, only with an alcohol-like solution and with the specially prepared water-soluble Minoxidil Lotion The effect of some food supplements for hair loss is scientifically proven. “

In the fall the complaints about hair loss invariably increase. But is it really true that you lose more hair in the fall?

Plinck: “Hair growth and hair loss are varied processes, many people have a moulting period in spring and autumn, but this does not apply to all people, everyone has their own – personal – pattern of growth and dropout.”

Does stress affect hair loss?

Plinck: “Usually not so much, but under extreme conditions, and if there is a hair problem, then stress can have a (negative) influence.”

Is transplanted hair permanent or does it fall out again?

Plinck: “The hair that is transplanted comes from the back of the head, which is insensitive to hair loss and is therefore no longer out of the question, but unfortunately for women, this only applies to men!”

Does the way you treat your hair affect hair loss, such as brushing often?

Plinck: “Yes, what you do with your hair certainly has an effect: Perma- nents, decolorizing and dyeing your hair (to a lesser degree) make the hair brittle, lifeless and fragile, often breaking away in the scalp, so it looks look like hair loss. “

“Even if the brush does not match the hair type (frizzy, straight, thick, thin, etc.) it can cause a lot of damage.” Plastic brushes make the hair static, which causes it to be damaged. “In the outpatient clinic, we see that people benefit greatly from brushes with real hair, preferably Mason Pearson brushes. “

Kidney Damage: Who Is At Extra Risk

More than one million people have chronic kidney damage. This has not yet been discovered in part of this. This can be serious, because when the kidneys work less well, your blood is poisoned. And that is bad for other organs. Some people are at extra risk for kidney damage. Who belong to that risk group?

Kidney damage can be demonstrated by means of minuscule traces of protein in the urine. Kidney damage can also be expressed in a reduced kidney function, then the kidneys are already doing worse. More than 1.7 million Dutch people (10 percent of the population) are troubled by it. In many cases the kidney damage remains undetected. Complaints often only occur when the kidney function is only 30 percent. 4 percent of the Dutch population – some 680,000 people – have chronic kidney damage without knowing it. Light kidney damage does not have to be bad, but it is important to detect the hidden kidney damage in time. Then you can take measures to prevent further problems as much as possible.

More than 50,000 Dutch people suffer from severe kidney damage with serious consequences. Essential processes are then disrupted in the body, and other complaints can arise such as cardiovascular problems. No less than 170,000 Dutch people have a greatly increased risk of kidney failure and death as a result of cardiovascular disease.

Poisoned blood

When our kidneys work less well, the blood is ‘poisoned’. That is bad for heart and blood vessels. We only notice that our kidneys are no longer performing their purifying function if only 30 percent (or less) of the kidney function is left. Only then will complaints arise. In further deterioration of renal function, kidney dialysis or even kidney transplantation threatens .

Some people are more at risk of kidney damage than others. People with diabetes or high blood pressure for example. Overweight, salty food and old age also increase the risk of kidney damage.

Diabetes

People with diabetes are more likely to develop kidney damage than people without diabetes. A quarter of people with diabetes also have kidney damage. This is why diabetes is regularly monitored by means of blood and urine tests.

Type 2 diabetes (formerly known as ‘old-age diabetes’) is often only discovered when it has been around for some time. It is becoming more common, even in young people. Sometimes minor kidney damage is present. Because obesity plays an important role in the development of this form of diabetes, by losing weight the diabetes can diminish, or even disappear altogether. This also reduces the risk of kidney damage.

High blood pressure

High blood pressure and kidney damage also have a lot to do with each other. But four in ten Dutch people are not aware that high blood pressure is one of the most important causes for the development of chronic kidney damage. This is shown by a survey that Eye Of The Eagle conducted among more than 500  people in 2011. An estimated half a million people between the ages of 20 and 65 have high blood pressure. A number that grows rapidly as the age rises: more than two-fifths of the over-50s suffer from high blood pressure and thus an increased risk of kidney damage.

Sieve bodies

We have two kidneys. In each kidney there is a half to one million sieve bodies. Such a sieve body is a ball of fine blood vessels. There the blood is filtered for purification. In case of high blood pressure, these sieve bodies get less blood. They also constrict and damage the blood vessels. As a result, they stop gradually – but permanently – with purification and renal function deteriorates irreparably.

Check

A quarter of people with high blood pressure have permanent (chronic) kidney damage. When you suffer from high blood pressure, it is therefore important to have your kidneys checked annually. Because if you are in time, kidney damage can often be limited. That control can simply be done by the GP. He or she looks at the amount of protein in your urine and does blood tests to determine kidney function. If there is chronic kidney damage, the doctor may decide to prescribe (other) blood pressure lowering drugs.

Why You Should Not Follow A Low-Carbohydrate Diet

In the fight against surplus kilos, the low-carbohydrate diet has been in the spotlight in recent years. Many swore and removed starch sources such as rice, potatoes and bananas from the daily diet. Unwise, according to international studies.

The popularity of the low-carbohydrate diet is demonstrated by a campaign by a number of general practitioners from Leende in Brabant. They urged their patients to eat as little carbohydrate as possible. On the one hand it is true that the lowest possible intake of sugar reduces the risk of overweight and diabetes.

But the low-carbohydrate diet also entails health risks. This is the conclusion drawn by Professor Fred Brouns from Maastricht University. A low-carbohydrate diet contains relatively little fiber and a high fat content. This has unfavorable influences on the intestinal flora.

low-carbohydrate diet

Apart from that, Brouns states that a moderately altered dietary pattern in which you ingest at least 100 to 150 grams of carbohydrates can be better maintained. In the long term there are no proven benefits of a low-carbohydrate diet.

No low-carbohydrate diet

In addition to its own publication, Brouns has collaborated on an international study on nutritional guidelines . All researched countries and agencies, including the World Health Organization (WHO) and the European Food Safety Authority (EFSA), recommend dietary guidelines to limit the intake of added sugars. However, none of them recommend to follow a low-carbohydrate diet.

Professor Brouns recommends reducing the intake of carbohydrates and increasing the intake of fats. A ratio in which both nutrients provide about 40 percent of the energy intake is, according to him, a healthy criterion. In the case of carbohydrate sources, it is also important that they contain a lot of fiber and unsaturated fat sources.

His most important advice in the fight against overweight and diabetes is to change several lifestyle factors simultaneously. Healthy diet must be accompanied by sufficient exercise, a moderation in the amount of food, smoking cessation and moderate alcohol consumption.

Fast Weight Loss With 10 Simple Steps

Losing Weight Is Possible For Everyone With These 10 Simple Steps

Below are 10 simple steps that contribute to losing weight. Losing weight starts with small adjustments in your lifestyle. These 10 steps will help you with those adjustments. To begin with, you can of course first choose a number of steps. That way you aim for a healthier lifestyle. That will contribute to healthy and fast weight loss.

Calculate Your Calories

Calculate how many calories your body needs to stay at the same weight. This is your energy requirement and that can vary enormously per person. Someone with an office job needs less energy than a sports teacher. Type energy needs in Google to find tools specific to your own energy needs.

Reduce 10 Percent

Reduce by about 10% your energy requirement (up to 500 Kcal) of your total energy requirement (number of calories for metabolism + number of calories by degree of physical exercise = total energy requirement). By drastically reducing your calories with this number, you will weigh less by losing water and muscle weight, but no fat loss.

Multiple Meals

multiple meals

Divide your calories over 5 or 6 meals instead of just 3 meals. You should eat about every 3 hours.

No Simple Carbohydrates

Do not eat simple carbohydrates (except immediately after a workout). Eat whole grain and food with a high iron value.

Move Enough

Train at least three times a week. Do a minimum of 30 minutes of cardio at a reasonable level (a deposit score of 6/7). These trainings ensure that the body uses stored fat as energy so that you lose weight.

Simple Changes

Make simple changes to your diet. For example, use a healthy sweetener instead of sugar, water instead of soft drinks and smaller pieces of meat. In the beginning, these changes will sometimes be difficult. It will take some getting used to and will cause a big reduction in calories.

Drink Enough Water

Drink Enough Water

Drink enough water, at least 2 liters every day. A dehydrated body works less efficiently and this will not do your fat burning properly.

Less Carbohydrates

Try to eat nutrition with a low carbohydrate value, little bad fats and enough protein. The South beach diet is a good example of this.

Log For Nutrition

Keep track of your nutritional intake with a logbook ( many apps like My Fitness pal are useful for this ). If you do not keep this up, it is difficult to determine whether you are not eating too much.

Supplements

Supplements

With supplements in your diet you will burn fat even faster and lose weight. A diet that focuses on many proteins ensures muscle retention (more muscle mass means a higher metabolism). There are also supplements that ensure faster fat burning.

How To Lose Weight Without Diet And Exercise

Many wonder if you can lose weight without diet and exercise. Of course you can not achieve impressive results, but it is very possible to get rid of a few Pounds.

How to effectively lose weight without diet?

The first thing that comes to everyone’s mind is fasting, but this method will not produce the desired result and only harm your health. Losing weight without diet and physical exercise possible, you must follow these recommendations:

Divide the daily diet for 5 meals. Thanks to this, you will speed up the metabolism and not feel hungry.

eat healthy

Portion may not be large, the maximum weight is 200g.

Do not try to eat simple carbohydrates, replace them with complex ones. Do not eat sweet, flour, semi-finished and other harmful products. Also excluding carbonated drinks from the diet. Replace them with porridge, fresh vegetables and fruit, as well as chicken and veal. Only to lose weight without diet and sport.

Do not eat before you go to sleep, because in this periodical metabolism is maximally reduced, food is badly digested and the decay processes begin. Hence, various diseases of the gastrointestinal tract and toxicity occur, and the release of insulin into the blood slows down the process of burning calories, which over time leads to overweight. Last meal plan 3 hours before sleep time

How to lose weight effectively without dipping – drink water. Daily not less than 2 liters.

it is possible to lose weight without diet

It is recommended to drink a glass of water for half an hour to reduce appetite.

Reduce the amount of salt consumed.

Remove from your food foods that contain a lot of fat, for example odor and sausage.

Try to be outdoors every day, oxygen helps to speed up metabolism.

Sugar has been completely replaced by honey.

Now you know how you can lose weight without physical exercises and significant eating restrictions, but it is suitable for people with a small amount of overweight, otherwise only the gym and the right nutrition will help you lose weight.

Losing Weight – Do you Choose Fast or Healthy Weight Loss?

It is possible to lose weight in two different ways. The first way you can lose weight is by following a crash diet . With the help of a crash diet you can quickly lose about five kilos in a week.

Another way to lose weight is through a long-term approach . You eat healthy and you make sure that you adjust your entire lifestyle.

In this article, the do’s and don’ts are discussing about the different ways of losing weight. Read on to discover more about fast and healthy weight loss.

A Crash Diet

crash diet

A crash diet is a diet with which you can quickly lose many pounds. You eat few calories during such a crash diet, which causes your body to burn the fat reserves in your body. There are different diets with which you can lose a lot in a short time. Some examples of these diets are the hospital diet, the yogurt diet and the soup diet.

A crash diet works quickly but is not very effective . Many people come back in the weeks or months after the crash diet. It is even possible that people eventually become heavier than they were before. This is because after the crash diet you start eating normally again.

Your body then makes the fat reserves again. It is therefore more sensible to lose weight in the long term . But if you do not have time for this and have to fall off quickly, a crash diet is the ideal solution.

The Hospital Diet

An example of a crash diet is the hospital diet. The hospital diet is used for people who have to undergo surgery. The people must be at a certain weight and must therefore first lose weight. At the hospital diet you eat few calories in a day .

During breakfast you mainly eat an orange and a biscuit or a toasted sandwich. Lunch looks almost the same. At lunch you eat an orange, an egg, a bowl of semi-skimmed yoghurt and two rusks or two toasted sandwiches. At dinner you eat a bowl of yogurt, vegetables and a piece of meat.

The diet has little variation but it ensures that you quickly lose weight. You can probably imagine that this diet is not really suitable for a longer time, you will not be very happy at all. But it is effective when you aim to lose weight in a short time.

The Soup Diet

Another crash diet is the soup diet. You can eat unlimited soup during the soup diet .

Several recipes for the soups are available. In addition to the soup, you can often eat a lean piece of meat and eat unlimited vegetables. Halfway through the week you can eat at least 8 bananas. The fourth day is seen as a rest day

The disadvantages of the crash diet

crash-dieting

There are disadvantages to following a crash diet. You actually hunger your body with such a diet and it is therefore possible that you get too little nutrients. It is possible that you get a headache or you will feel weak and lifeless.

In addition, there is a good chance that the kilos will arrive quickly once you stop the crash diet . A crash diet is therefore useful in the short term. Do you want to lose kilos for a long time? Then read on. Later in the article we explain how you can lose kilos in the long term.

Long-Term Weight Loss

When you have many excess pounds, it is wise to lose weight in a healthy and slow way. With long-term weight loss, you adapt your lifestyle. This will permanently lose the kilos.

How can you fall off in a healthy and efficient way? This can be done by eating healthy and natural products. You avoid the added sugars and fats and switch to the healthy variants.

Ban the Carbohydrates from your Diet

When you want to lose weight, it is important to remove the carbohydrates from your meals. Carbohydrates are fat makers and your body needs few carbohydrates. There are two types of carbohydrates, namely the fast carbohydrates and the slow carbohydrates.

The fast carbohydrates are the biggest culprits . Rapid carbohydrates include products such as cookies, candy and crisps. These products can no longer be eaten. The slow (also slow) carbohydrates include products such as bread, rice, pasta and potatoes. These products are not bad for the body, but must be eaten in moderation. So try to find a balance here.

It is also important to drink a lot of water. Water has a purifying effect .

Water ensures that the toxins are drained into your body. In addition, the water ensures that you feel full. Your desire to eat is taken away when you drink a lot of water.

Eat multiple meals a day

When you want to lose weight, it is important to eat several meals a day. Do not skip meals and start waking up with the first meal as soon as you wake up.

Eating multiple meals in a day ensures that your metabolism continues to work . The body is more productive and can digest your food faster. It is important that you do not eat large portions. Try to serve your food on smaller plates and serve only once. These two small tips ensure that you do not eat too much.

Eat Healthy

eat healthy

It is wise to eat only natural products. Many products that you buy in pots or packs in the supermarket contain a lot of added fats or sugars .

Your body does not need these bad, unnatural fats and sugars at all. Try to get your fats and sugars from a healthy diet. For example, nuts, meat and fish contain many healthy fats. On the other hand, sugars can be extracted from fruit.

Do not try to eat too much fruit. Your body needs only a limited amount of sugars. Try also to eat healthy snacks. Healthy vegetables include fruit, vegetables and nuts and seeds. It is important to eat several snacks a day so that your metabolism continues to work.

It is also not at all wrong to eat a less healthy snack once a week. Your body can handle this a lot better because you have a healthier lifestyle. Are you looking for more tips? On this website you can find more articles about healthy food and weight loss.