Eating carbohydrates frequently and often inhibits fat burning and ensures fat storage. Therefore eat less carbohydrates.
Choose slow (complex) carbohydrates
Complex carbohydrates are slowly broken down by your body. This keeps the glucose level in your blood stable and your body does not have to produce as much insulin. So slow carbohydrates keep your fat burning on. Slow carbohydrate products are natural and contain fiber for better digestion. In case of healthy weight loss this is very important.
List of slow carbohydrates
- Brown rice
- Sweet potato
- Avoid fast (simple) carbohydrates
Singles are quickly broken down by your body. This causes the blood glucose level to rise quickly and your body has to make a lot of insulin. Too much insulin inhibits fat burning and fat storage. Simple carbohydrates are mainly found in highly processed products. See the list under the heading List of highly processed products for an overview.
Do you want to read more about carbohydrates? Click here for an overview. Choose slow carbohydrates. This will keep your fat burning on. In addition, slow carbohydrates are healthy, because they provide your body with nutrients and fiber.
Eat a lot of dietary fiber
If you eat minimally processed products with slow carbohydrates, you automatically already have products that contain a lot of dietary fiber. Think of vegetables, oatmeal, quinoa and legumes.
Fiber is important for your health:
They are a food source of the good bacteria in our gut and for the cells in the intestinal wall
They keep your bowels active
They ensure good bowel movements
Fiber plays a key role in weight loss:
They are not absorbed by your body and provide little or no calories. They absorb a lot of moisture, making you feel full. This means you eat less and it takes longer before you get hungry again. Fiber stimulates your fat burning. The good bacteria in your gut use fiber as a food source and produce short-chain fatty acids. These urge your body to burn more fat.
Dietary fiber ensures healthy bowels and helps you lose weight.
Eat a lot of vegetables
Eat a lot of vegetables every day and vary this. Vegetables belong in a healthy diet and contribute to a healthy weight. They are rich in important nutrients and dietary fiber and low in calories. In terms of quantity, you can easily eat 600 grams of vegetables per day.
Eat a salad for lunch with healthy fats and proteins. You already get a lot of vegetables with this and you feel satisfied by, for example, adding a portion of smoked salmon and avocado.
Eat enough fats
For a long time we have been afraid of fat. Fat is bad and makes us fat. The opposite is true. You need fats to function properly, for example to produce hormones and to absorb vitamins. Fats are also important if you want to lose weight.