This is quite simple to explain. Your body uses two energy sources, namely:
Glucose (from carbohydrates) Fat
Your body can now be in one of 2 positions:
Position 1: sugar burning Mode 2: fat burning (also called ketosis or fat-adapted)
In position 1, the body will use glucose as an energy source. When the glucose is used up, the body starts utilizing a glucose supply. This is glycogen, which is mainly stored in the liver and muscles.
In position 2, the body will use fat reserves for energy supply.
PAY ATTENTION! To get into mode 2, you must NOT eat for 6 to 8 hours! So when you wake up in the morning, after hopefully about 8 hours of sleep, your body is in fat-burning mode. And what do most people do then? That's right… have breakfast!
You probably now understand that the body then immediately switches to position 1, namely sugar burning. Unfortunately, with peanut butter, you don’t burn fat anymore.
It is, therefore, best to skip breakfast now and then – 1 to 3 times a week – so that your fat burning continues. If you do have breakfast, I recommend tip 2.
But Oscar, then I have no energy, and I get dizzy!
No energy? Nonsense, because you use fats as an energy source, and you can get more than two times more energy from that than sugars because 1 gram of carbohydrates is equal to 4 kcal while 1 gram of fat is equal to 9 kcal.
But you can indeed get dizzy. That’s because your body has always been used to burning sugar and now needs to switch. So you force your body to start burning fat, and for that, the body has to adapt. We also call this ketosis, the state in which you go into fat burning.
That is why in the first 1 or 2 weeks that you do this, you will sometimes feel energyless or dizzy, but not anymore. For the ultimate fat burning, exercise before lunch. I recommend that you do that around noon.
It is therefore advisable to do the following 1 to 3 times a week:
Skipping your breakfast Exercise/sports around 11 a.m. (can also do some simple exercises at home) After the mark, have an extensive lunch around 12 o'clock
To burn fat when you sleep, I advise you not to eat after 8 p.m.! So you eat between 12:00 and 20:00.
Therefore, the period you can eat is reduced to 8 hours, which is the most common form of intermittent fasting. You may find this challenging to combine with your work and lunch hours. So you have to see for yourself how you can practically do this.
Summary tip #1: Skip breakfast 1 to 3 times a week and eat around noon.
Tip #2: breakfast with proteins
To always skip breakfast is also a bit of an exaggeration. Sometimes it is advisable to surprise your body because everything that challenges you becomes more muscular.
There are three reasons for avoiding carbohydrates in the morning:
It ensures that the body remains more in the fat burning position Carbohydrates have a high dietary factor Carbohydrates cause increased production of insulin
I am talking about processed carbohydrates such as bread. Incidentally, that does not mean that you can never or may never eat bread again! See also tip 8.
The reason to eat protein in the morning is that studies show that it makes you feel full. Because of this:
Do people think about food 60% less often (source) Are people 50% less interested in snacking in the evening Do people eat more than 400 calories less per day! (source)
So this is an excellent way to get rid of more belly fat.
Incidentally, it is a myth that eggs would negatively affect your cholesterol or increase the risk of cardiovascular disease (source, source). That statement is now outdated.
Summary tip #2: start the day with proteins such as a fried or boiled egg, meat, tuna or poultry!
Tip #3: eat more healthy fats
Healthy omega-three fats may sound contradictory to some people, but you lose more body fat if you eat enough healthy fats and cut down on carbohydrates instead of eating as little fat as possible.
You should certainly not completely ignore carbohydrates. Your brain always needs a little glucose, and your muscles recover with the help of glucose. The best sources of carbohydrates are vegetables, fruit and oatmeal instead of bread, pasta, potatoes or rice.
It is essential to eat the right fats. These are mainly the fats that contain omega three fatty acids. These have the following advantages:
The lower your cortisol level or stress (source) They stimulate fat burning so that your fat percentage decreases (source) They suppress the feeling of hunger (source)
Omega 3 fatty acids are mainly found in oily fish, such as:
salmon Mackerel Herring Tuna sardines
You should eat 2 to 3 times a week.
You should eat fish to get enough omega three fatty acids. If you don’t get that, or if you eat little or no fish at all, I advise you to take an omega three supplement, in addition to eating the healthy fats.
The best supplement for that is Neptune Krill Oil capsules. If you still want to use those slimming pills, then these will be the most effective! Scientists have established that these capsules significantly increase fat burning.
How much should you take then? Science shows that 1000 mg per day is optimal. That 1000 mg must be EPA and DHA. The percentage of EPA and DHA per capsule (often 500 mg) is stated on the packaging.
Krill oil, therefore, contains the fatty acids EPA and DHA, which have a positive impact on the motivation centers in the brain (source), so this is also a good outcome if you want to exercise. If you are a vegetarian, you can go for algae oil. If you want a cheaper but also qualitative capsule, you can go for fish oil.
In addition, make sure that you no longer use margarine, low-fat margarine and sunflower oil for baking and roasting. Instead, use real butter such as butter, grass-fed butter or coconut oil.
Coconut oil, in particular, has many benefits, including boosting your metabolism and burning fat. It’s a myth that saturated fat like coconut oil is bad for you. Behind such advice are often the interests of the food industry that want to keep their profits on margarine.
Eat more protein
In your stomach and intestines, it takes quite a while before proteins are broken down. As a result, your stomach releases more minor of the hormone ghrelin.
Ghrelin is also known as the hunger hormone. The more ghrelin your body produces, the more hungry you are.
So by eating protein, you are more diminutive (often) hungry. You feel full for longer. As a result, you also get fewer calories without having to make any effort.
You will find many healthy proteins in meat, fish, egg, chicken, soy, and nuts and seeds in kernels.
Do strength training
For people who like to exercise, strength training is a perfect way to burn extra belly fat.
The effort you make during the training ensures that you burn extra calories, but that is not the only advantage (unlike cardio).
Strength training also ensures that the hormone balance in your body is restored. And with a good hormone balance, it is much easier to burn belly fat.
The extra muscles you build during strength training will also help you get a higher resting metabolism. This way, you burn more calories without having to do anything.
You can also burn belly fat without doing sports or strength training, but if you like it, it will help you!
Eat natural and unprocessed
Natural and unprocessed food is perhaps the most important tip from this entire list. Many of the products we eat come from the factory.
These products often contain many flavourings such as sugar and salt and few nutrients such as vitamins and minerals.
Especially if you want to burn your belly fat, it is essential to eat natural and unprocessed. Sugars and other flavourings make it easy to overeat, and your hormones get out of balance.