Half of Dutch adults are overweight
In 2019, 50.1% of Dutch people aged 18 years and older were moderately or severely overweight (BMI >24.9). Obesity is more common in men than in women. With obesity (severely overweight, BMI >30), the reverse is true: more women are obese than men. A total of 14.7% of Dutch people aged 18 years and older are obese.
Unfortunately, we see many overweight people and fortunately at Enforce we can help many of these people with a strong commitment to create a healthier lifestyle through physical training, smart use of nutrition (instead of filling) and coaching.
Much of the food we like contains many calories (from fast simple sugars and saturated fats) and few nutrients. As a result, we gain weight, we often feel hungry again quickly and we don't feel very fit. Healthier is turning your food into nutrition. In other words, choose food that contains nutritious substances. In addition to energy, also building materials, such as proteins, good fats that carry vitamins, and fibers that support digestion.
Below you can read more about the three main nutrients (macronutrients)...and yes your body needs all three. So stop dieting (and all the accompanying books, following diet gurus, etc.) and just start eating decently.
Carbohydrates (sugars)
There are three types of this:
Indigestible: those are the dietary fibers. Fibers stimulate your digestion and ensure good bowel movements.
Fast simple sugars: think of sugar, honey, fruit, sweets, etc. You want to consume as little of this as possible, because it causes your blood sugar level to fluctuate, which puts a huge demand on your insulin production. Diabetes type II is often caused by insulin resistance, built up by long-term excessive fluctuations in blood sugar levels.
Complex or multiple sugars/carbohydrates: these are the sugars that you should preferably consume. Your body breaks it down into simple sugars as food for your brain and fuel for exercise. Because you have to break these down first, they are absorbed into your blood more slowly and they are less damaging to your blood sugar levels. Think of whole grain products (rice, bread), beans, legumes, oatmeal, spelt, buckwheat and sweet potato.
Protein
Proteins are building blocks for your muscles and consist of amino acids. There are a total of 22 different types of amino acids, eight of which we must get from our diet. The body cannot produce these itself. By continuing to eat enough proteins while losing weight, muscle mass will not be broken down. We also digest proteins more slowly and therefore make you feel full for longer.
Protein-rich foods from our carbohydrates:
– Chicken, turkey
– Beef
- Pork
– Veal
– Lamb
– Wild
– Fish (salmon, tuna, cod, etc.)
– Shellfish and crustaceans
- Eggs
Protein-rich foods without fat:
– French low-fat cottage cheese, low-fat yogurt
– Buttermilk
– Protein powder (protein shake)
Other protein foods:
– Nuts, seeds and kernels
– Seaweed, tofu
– Cereals
– Beans (soy beans, white beans, kidney beans, etc.)
- Cheese
Fats
There are three types of this:
Trans fats: you should avoid these as much as possible. These arise, for example, when oils harden into margarine and low-fat margarine, deep-frying fats, etc.
Saturated fats: also eat as little as possible. Bad for your cholesterol and clogging of your arteries, for example. E.g. cookies, pastries and snacks.
Unsaturated fatty acids: they are fine. Also supply vitamins A, D, E and K.
Good fats can be found in olive oil, coconut fat, nuts, seeds and kernels.
Would you like more information about nutrition instead of filling? Please contact one of the Enforce master trainers.
Richard Suijkerbuijk
Enforce Franchisee & Master Trainer
richard@enforce.nl
Schedule a free coaching session or take the online membership test
Does this sound good and are you also ready for a fitter & healthier life? Then schedule a free coaching conversation now Join me or one of the other master trainers! 100% risk-free, the first step has never been easier!
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