Losing weight – Without hunger or compulsory exercise

If you follow the information from the articles on this website, you will lose up to 2 kilos of excess body fat per week in a healthy way . To make losing weight easier, it is important that you get off to a good start.

Choose your starting point:

Low Carbohydrate Diet Plan – Activate Your Fat Burning

You discover how to replace carbohydrates in the right way to see and feel quick results.

lease note: not all low-carbohydrate products are healthy. Eating low-carbohydrates can be both healthy and unhealthy. It depends on how you replace carbohydrates.

After reading this article you will know:

✔ How to avoid common mistakes
✔ How to eat deliciously and simply
✔ How to immediately improve your weight and health

1. Introduction

A low-carbohydrate diet (English: low-carb) is a diet in which you eat between 50 and 100 grams of carbohydrates per day. You largely replace carbohydrates (sugar and starch) with meat, fish, vegetables, nuts, seeds and seeds.

Modern scientific studies prove that the low-carbohydrate diet is very effective for losing excess fat and improving your health in many areas [1-5].

Basically it looks like this

Eat : meat, fish, crustaceans and shellfish, eggs, vegetables, nuts, kernels, seeds, quark, yogurt, cottage cheese, butter, coconut oil and extra virgin olive oil.

Eat limited : fruit, oatmeal, quinoa, buckwheat, sweet potatoes, legumes and dark chocolate (> 85% cocoa).

Avoid : table sugar, bread, pasta, rice, syrup, cereals, flour, sweets, biscuits, cakes, ice cream, soft drinks, packaged fruit juice and most ready-to-eat products.

The free Fitventurous shopping list contains more than 120 healthy products. You can download it here as a pdf .

It is common to eat more fats on a low-carbohydrate diet . And that may feel a bit crazy when you want to lose weight.

Does fatty food make you fat?

In theory, you can gain weight from any food source – including fats.

Still, you don’t have to worry about natural fats on a low-carbohydrate diet [6].

Contrary to popular belief, it is not the fats that cause obesity, a big stomach and health problems. It’s the abundance of carbohydrates (especially sugars).

The American cardiologist Robert Coleman Atkins came to this answer 40 years ago during his studies. For years, Dr. Atkins contradicted and ignored until his work was accepted worldwide some 10 years ago.

For you, this means that you have been misled for a long time about the truth about carbohydrates and fats. Healthy fats and proteins do not cause obesity. An excess of carbohydrates, on the other hand, is.

Summary: Feel free to eat natural fats for good health.


In one study, people were divided into two groups:

In both groups, people were allowed to eat as many calories as they wanted.

The low-carbohydrate diet was 2.3 times more effective than the low-fat diet.

Other independent studies confirm the effectiveness of a low-carbohydrate diet [2-5].

Other possible benefits of the low-carbohydrate diet include:

A low-carbohydrate diet can also have a beneficial effect on various diseases (see the section ‘benefits’ later in this article).

Summary: A low-carbohydrate diet has several scientifically proven benefits and helps with unwanted belly fat.

If you want to have the low-carbohydrate diet explained in 60 seconds, check out the low- carbohydrate diet explained in pictures .

2. Eating and drinking

With a low-carbohydrate diet, you can enjoy delicious meals that are not only filling, but also nourishing.

You don’t have to fight hunger. As soon as you are hungry, eat a low-carb meal or snack. You don’t have to count calories, you don’t have to compensate and you don’t have to exercise.

What you can eat

With a low-carbohydrate diet, you mainly eat food that you see in the picture below. All products below are low in carbohydrates. The leftmost products are even carbohydrate-free.

???? Always opt for non-flavored dairy (the natural version).

???? Always opt for unprocessed meat and unprocessed fish (preferably without an ingredient list).

???? Watch out for cheese. Although cheese is low in carbohydrates, it is best to avoid it if you want to lose weight. It contains a lot of calories.

This picture is just to give you an idea. Ahead I have recipes , a weekly menu and a shopping list ready for you, so you don’t have to puzzle yourself.

What you can eat in moderation

Some products with carbohydrates are very healthy and you can eat in moderation. Think of fruits, oatmeal and legumes.

How much you eat of these products is up to you. It just depends on how strict you want to be with yourself. We recommend that you eat between 50 and 70 grams of carbohydrates per day if you want to lose weight quickly and healthily.

???? Choose dark chocolate with at least 85% cocoa.

Fruits are nutritious and healthy, but contain fructose (a carbohydrate). Therefore, eat a maximum of two pieces of fruit per day during a low-carbohydrate diet.

Fruit with a lot of carbohydrates (per 100 grams):

Low carbohydrate fruit (per 100 grams):

Try to vary with fruit as much as possible so that you get a lot of different vitamins. With that you feed your body and provide it with energy.

What you avoid

Many foods contain carbohydrates, even in products that you do not expect.

The Dutch food watchdog Foodwatch investigated the three largest supermarkets in the Netherlands. This showed that more than 70% of the diet is highly processed [12]. And processed food almost always means extra carbohydrates.

Avoid the high-carbohydrate products listed below as much as possible.

Don’t feel guilty if you eat something unhealthy for once. Unhealthy and carbohydrate-rich products are strongly intertwined in our Western lifestyle and diet, making it difficult to always avoid them.

What you drink

During weight loss you need a lot of moisture. The amount of moisture you need varies from person to person, but a good guideline is at least 2 liters per day.

Below you can see how many carbohydrates are in your drink.

???? A red wine every now and then is okay.

???? Feel free to drink a few cups of coffee a day during the low-carbohydrate diet. Coffee can temporarily increase your metabolism by 3-11%, making it easier to lose weight [13,14].

???? A cappuccino fits within a low-carbohydrate diet, as long as it only contains (vegetable) milk and no sugar, syrup or other form of added sugars.

???? Avoid diet drinks. The sweeteners can be potentially harmful to your brain and can disrupt your blood sugar levels [15,16].

If you want to know the difference between natural and chemical sweeteners, read my article on sweeteners .

How many carbohydrates per day?

In the medical world, the term ‘low-carbohydrate’ has never been defined. That is why everyone can give their own interpretation and there are so many different types of low-carbohydrate diets.

Below are averages that you can use as a starting point to burn (belly) fat quickly and healthy.

Target Amount of carbohydrates per day
Keto diet 20 to 50 grams
Lose weight quickly 50 to 70 grams
Normal weight loss 70 to 100 grams
Lose weight slowly 100 to 150 grams

Unless you are following the ketogenic diet under professional supervision or due to a medical necessity, I do not recommend eating so little carbohydrates.

Your body needs a little bit of carbohydrates. For example, your immune system does not function properly without carbohydrates [17]. That is why we recommend at least 50 grams of carbohydrates per day in our low-carbohydrate weight loss program, the Fitventurous Method .


In short: The ketogenic diet is not a healthy long-term solution.

Some people need more carbohydrates. These are people who:

If you want to lose weight without exercising, I recommend that you eat between 50 and 70 grams of carbohydrates per day.

A daily menu with 61 grams of carbohydrates (kh) looks like this:

Many people find it difficult to believe that you can lose weight quickly and healthily without following complicated rules, but both studies and our practical experience show that it is possible.

Laura, for example, lost no less than 15 kilos (an average of 1.5 kilos per week). After following an unhealthy crash diet, she started eating low-carbohydrates.

This low-carb method also worked for Linda , who amazed her doctor with her results. She no longer needs her blood sugar medication.


In short: Between 50 and 70 grams of carbohydrates per day can give a good result.


With a low-carbohydrate diet you can eat deliciously. It’s a matter of getting your bearings with the right recipes.

Below are 12 of our best low-carb recipes that will give you an instant idea of ​​how many carbohydrates certain meals contain (the pictures are clickable).

Shopping list

With the Fitventurous slimming shopping list containing more than 120 products you can lose weight quickly and healthily – up to 2 kilos per week.

This list contains healthy foods with which you can make delicious combinations. With the shopping list you will never accidentally eat the wrong thing again.

Download the free shopping list here.

Low carbohydrate diet weekly menu

To get you started, I have put together a meal plan for you below. This one is based on the free shopping list.

Breakfast : Omelette with vegetables
Breakfast : Half avocado and two boiled eggs
Breakfast : Cottage cheese with raspberries and a handful of unsalted nuts
Breakfast : Fried egg with tomato and smoked chicken breast
Breakfast : Smoothie of kale, pineapple and Greek yogurt
Breakfast : Porridge with strawberries, unsalted nuts and cinnamon
Breakfast : Banana pancake with cinnamon

Lunch : Avocado salad with pine nuts, extra virgin olive oil and sea salt
Lunch : Smoothie of banana, spinach, blueberries, almond milk and linseed
Lunch : Rocket salad with apple, cottage cheese, unsalted nuts and lime juice
Lunch : Rice cakes with avocado and egg
Lunch : Bean salad with smoked salmon , lettuce and bell pepper
Lunch : Lettuce wrap with minced meat, vegetables and fresh guacamole
Lunch : Chicken soup with vegetables

Dinner : Grilled chicken with steamed vegetables
Dinner : Curry with chickpeas and cauliflower rice
Dinner : Grilled king prawns with vegetables
Dinner : Wok dish of cod and vegetables
Dinner : Turkey roulade with vegetables
Dinner : Sweet potato stew with salmon
Dinner : Beef steak with vegetables

Are you on the road a lot? In this article I give tips about low- carbohydrate eating outside .

3. Benefits low-carbohydrate diet

Eating low-carbohydrates can offer you a lot of different benefits. Inside (your overall health) and outside (your appearance).

Below are a number of proven benefits of a healthy and responsible low-carbohydrate diet.

You lose weight quickly

With a low-carbohydrate diet you lose weight faster than with a low-fat diet [18]. You do not have to count calories or constantly fight against hunger [19].

The great thing about a low-carbohydrate diet is that it is completely natural. You eat fresh, unprocessed products that are full of vitamins, minerals and fiber.

A low-carbohydrate diet is also safe and effective in the long term. Actually it is not a diet, but a healthy diet.

You lose unwanted belly fat

A low-carbohydrate diet is very effective against belly fat, especially dangerous visceral belly fat that sits deep between your organs [20].

A low-carbohydrate diet can also help combat fatty liver [21].

It is important to know that excess belly fat can cause many different health complaints, such as fatigue, insulin resistance, type 2 diabetes, high blood pressure, inflammation and other diseases related to obesity.

Excess belly fat can also disrupt the functioning of the leptin hormone (causing your appetite to be very high).

Eating low-carbohydrates can therefore drastically improve your weight and health.

Good for your intestines

Fiber is indispensable for good health.

The low-carbohydrate diet is sometimes criticized because it contains too little fiber. I can be brief about that: that is not necessarily true.

With the right low- carbohydrate diet, you can easily meet your daily fiber requirement. For example, all recipes in this article are rich in fiber.

If you follow our weight loss program the Fitventurous Method, then you are in the right place in terms of fiber intake. You get an average of 34 grams of fiber every day, making you one in 10 people who does get enough fiber.

You’re in charge of sugar

Do you have trouble staying off sugars? You’re not the only one.

Sugar is addictive. It’s tasty, it’s in many products, and you’re biologically programmed to love it.

Yet you can reduce your need for sugars. Research shows that a low-carbohydrate diet can help reduce sugar cravings [22].

Other health benefits

In addition, there is some evidence that a low-carbohydrate diet can provide the following benefits:

If you read the impressive list above, I can imagine that you will get the feeling that eating low carbohydrates is the solution for all health complaints. Unfortunately that is not the case.

It’s about how you replace carbohydrates.

And that brings me to the next point: not all low-carbohydrate foods are healthy. The absence of carbohydrates does not automatically make a product healthy.

Below I will help you on your way with simple guides to a healthy and responsible low-carbohydrate diet, so that you can enjoy all the benefits without experiencing the disadvantages.

4. Low-carbohydrate guides

Since the low-carbohydrate diet started to gain popularity about 5 years ago, my team and I have been busy writing as much valuable information on this topic as possible.

Below you can read our most read guides and tips on how you can successfully lose weight with a low-carbohydrate diet and improve your health in many areas.

Low-carbohydrate breakfast

While you were sleeping, there was work to be done for your body. At night, your body recovers, and after waking up, a healthy and nutritious low-carbohydrate breakfast is exactly what you need.

In my manual about the low-carbohydrate breakfast you can read explanations and tips, and you will find more than 15 low- carbohydrate breakfast recipes .

Low-carbohydrate lunch

A low-carbohydrate lunch sometimes requires some preparation. Bread is easy and fast, but it contains a lot of carbohydrates.

This guide is full of tips that make lunch easy, along with 20 low- carb lunch recipes .

Low-carbohydrate dinner

Eating less pasta, rice and potatoes may feel like you have less freedom, but with our delicious low-carb dinner recipes you won’t miss it for a second.

In this manual you will find explanations and tips about the low-carbohydrate dinner. You will also find 20 recipes for a delicious low- carbohydrate evening meal .

Low-carbohydrate snacks

In need of a snack between main meals? Then take a nice low-carbohydrate snack.

In this article you will find 60 low-carbohydrate snacks sorted by the amount of carbohydrates.

Low-carbohydrate treats

If you feel like a tasty snack, you can always fall back on a healthy and responsible low-carbohydrate treat.

In this article you will find more than 10 delicious treats , such as frozen yogurt, low-carb mini pizzas, healthy banana bread and more.

5. Possible side effects

A low-carbohydrate diet is safe for both the short and long term.

If you start (again) with low-carbohydrate food, you may experience mild discomfort for the first few days.

A low-carbohydrate diet activates your fat burning. Chances are that your body will have to get used to this. You may experience this as a temporary dip in your energy level, a mild headache or changes in your bowel habits.

These minor inconveniences can be annoying, but are completely normal. It is a sign that your body is adapting to the new situation.

Rest assured , if you experience these discomforts, they usually don’t last longer than three to seven days. After that, people report feeling better, stronger and fitter – while the body is burning off unwanted fat.

Below are a number of tips that can eliminate these inconveniences.

Add salt to your meals

As soon as you stop eating processed products, you consume (much) less salt. This causes your kidneys to excrete excess fluid, resulting in headaches. So feel free to add sea salt to your meals if you have to get used to a low-carbohydrate diet.

Drink a glass of coconut water

Coconut water contains electrolytes that can relieve headaches. It also helps you hydrate your body. In addition, coconut water is a good source of vitamin C, magnesium and potassium.

Drink broth

One study found that drinking two to three cups of broth per day can reduce discomfort in the first phase of the low-carbohydrate diet [26]. This is most likely due to the salt in broth, and adding extra salt to your meals may have a similar effect.

Do you want more help relieving discomfort during the first few days? Then view my article with tips for the first week .

Continue the low-carbohydrate diet and only judge after two weeks. Most people who follow this low-carbohydrate diet plan get more energy, sleep deeper, feel stronger and burn fat in all areas of the body.

How to start now?

Now that you know how a low-carb diet works, it’s time to take action. I’m going to give you a few final tips to make low-carb diets a lot easier.

Print or save this page

To get off to the best possible start, I recommend that you print this page or save it in your favorites. Return every now and then to discover new tips and recipes that will help you successfully follow the low-carbohydrate diet.

Let us help you with the Fitventurous Method

Our weight loss program is called the Fitventurous Method. With this we guide you to a slim, healthy and energetic body.

We have already calculated the amount of calories, fats, proteins, carbohydrates and fiber for you. You only have to follow the 5 delicious low-carbohydrate weekly menus for permanent results.

The Fitventurous Method includes:

If you want a big stick to achieve your health goals, see if the Fitventurous Method suits you.

Fast weight loss in 2 simple steps (without feeling hungry)

You don’t lose weight quickly by starving yourself or taking chemical weight loss pills.

With the 2-step plan below you can:

Further down you will find recipes , a shopping list and a weekly menu .

Please note : by losing weight unhealthily, those pounds can be back on it. The best way to prevent this is by getting all the vitamins and minerals (you can read how later).

You can continue to follow the advice in this article until you reach your goal weight.

Step 1 – No more simple carbohydrates

A low-carbohydrate diet is very effective for fast weight loss [2,3].

Research shows that you lose weight up to 2.3 times faster by eating less carbohydrates instead of fewer fats [4]. In addition, low-carbohydrate food is effective against unwanted belly fat and a fatty liver [5,6].

Other benefits of a low-carb diet:

Do you want more substantiation? Then read my article about the low- carbohydrate diet .

You can enjoy all these benefits and lose weight quickly by properly replacing carbohydrates .

Low-carbohydrate: the basis

Eat: meat, fish, crustaceans and shellfish, eggs, vegetables, nuts, kernels, seeds, quark, yogurt, cottage cheese, butter, coconut oil and extra virgin olive oil.

Eat in moderation: fruit, oatmeal, quinoa, buckwheat, sweet potatoes, legumes and dark chocolate (> 85% cocoa).

Avoid: bread, pasta, rice, table sugar, syrup, soda, carton juice, sweets, cake, flour, ice cream and most ready-to-eat foods.

The great thing about this diet is that you not only lose unwanted fat. You will also no longer retain unnecessary moisture, so you will see faster results on the scale.

The first step is to avoid simple carbohydrates.

The problem with these simple carbohydrates is that they increase the amount of insulin in your body quickly. And with high insulin levels you store unwanted body fat.

In addition, a high insulin value has a taxing effect on your body, making it wear out faster. High insulin levels are linked to a greater risk of cardiovascular disease and type 2 diabetes, and higher ‘bad’ cholesterol [10-13].

Evidence has even been found that high insulin levels can cause premature baldness in men [14].

In short : simple carbohydrates increase your insulin value and prevent you from losing weight.

Fortunately, you can quickly improve your health and immediately lose unwanted fat by replacing simple carbohydrates. You can read how below.

You replace bread with:

You can replace a dish with pasta, rice or potatoes with:

You can replace sugary snacks with:

In the next step you will find recipes and a weekly menu .

Summary: Simple carbohydrates keep you from losing weight quickly. By not eating these anymore, you can lose weight faster around your stomach, arms, legs and all other places on your body.

Step 2 – Eat proteins, healthy fats and vegetables

You lose weight by eating differently, not less.

So you don’t have to walk around with a hunger feeling. You replace carbohydrates (such as bread, pasta and sugar) with proteins, healthy fats and vegetables. You can read how to do this below.


A high-protein diet helps you lose weight faster, according to research [15,16].

Proteins also help to lower your appetite, reducing your appetite and making it easier to maintain weight [17]. This is because a protein-rich diet can positively influence your hormones. For example, you produce less of the ‘hunger hormone’ ghrelin if you eat high protein.

In one study, a group of women participated in an experiment by simply eating more protein. Furthermore, the women did not have to count calories or follow any rules. The proteins were so saturated that the women ate 441 fewer calories per day [16].

Proteins also ensure that you do not lose valuable muscle mass during weight loss [18].

You can find proteins in:

In this article you can read how much protein you can eat per day .

You can find more protein-rich products on the free shopping list .

A rule of thumb is that you eat two servings of protein daily. Not only the quantity, but also the quality of the proteins are important for losing weight quickly.


To give you an idea, I’ve listed six high-protein meals for you below (the recipes are clickable).

Healthy fats

In addition to proteins, healthy fats also help you lose weight faster.

Healthy fats lower bad cholesterol (LDL), can prevent cardiovascular disease and stabilize your blood sugar (making it easier to lose weight).

Modern studies show that you don’t have to fear healthy fats [19].

You can compare healthy fats with a ‘new fuel’ for your body. By replacing sugars and starches with healthy fats, you can lose a lot of kilos in a short time while your health improves in many areas.

Below are a few health benefits of fats.

Healthy fats also have a good effect on the leptin hormone , which prevents you from standing still while losing weight.

In addition, fats help you to absorb vitamins A, D, E, and K and keep your immune system in good condition.

As you read above, some fats are very healthy and help you lose weight faster. So don’t be afraid of healthy, natural fats.

You can safely eat these healthy fats:

Shopping list

Do you want a complete list of healthy fats?  with more than 120 products that help you lose weight quickly.

To lose weight quickly, you also eat a lot of vegetables and other natural products in addition to proteins and healthy fats.

I have summarized all the advice from this article for you in the weekly menu below.

Weekly menu

Breakfast : Cottage cheese with blueberries and nuts
Breakfast : Omelette with spinach, tomato and avocado
Breakfast : Greek yogurt with strawberries and almonds
Breakfast : Breakfast burrito with ham
Breakfast : Green smoothie with banana
Breakfast : Apple pie-oatmeal
breakfast : Rice cakes with cottage cheese and smoked salmon

Lunch : Salad with smoked chicken, olives and pumpkin seeds
Lunch : Beet salad with herring and cottage cheese dressing
Lunch : Rice cakes with cottage cheese, nut butters and cherry tomatoes
Lunch : Waldorf salad with egg
Lunch : Rice cakes with smoked salmon, avocado and sunflower seeds
Lunch : Smoked mackerel salad with yogurt dressing
Lunch : Salad with smoked trout, Hüttenkäse and capers

Dinner : Wok dish with chicken, vegetables and olives
Dinner : Quinoa dish with beef strips and vegetables
Dinner : Spicy chicken strips with sweet potato and vegetables
Dinner : Fresh tomato soup with meatballs
Dinner : Lentil dish with minced chicken and vegetables
Dinner : Cod and vegetables in coconut-tomato sauce
Dinner : Creamy pumpkin soup with smoked chicken

Would you like to receive this weekly menu with preparation method as a PDF? Then sign up for our free newsletter and immediately receive the recipes from the weekly menu .

Summary: Proteins, healthy fats and vegetables provide your body with important nutrients, allowing you to lose weight easily and quickly without feeling hungry.

5 Tips for immediate results

You lose weight quickly by limiting carbohydrates and replacing them with healthy fats, proteins and vegetables.

In addition, you can do 5 other things to lose weight faster.

Tip # 1: Drink green tea

According to research, you can increase your fat burning and speed up your metabolism by drinking green tea [25].

Green tea is also good for your heart, blood vessels, brain and skin, and it improves the sensitivity of the hormone insulin. You can read more about it in my article about green tea .

Tip # 2: Exercise 20 minutes a day

If you sit on the couch with a cup of tea after a long walk, you still use extra energy. You don’t see it from the outside, but inside your body is still burning plenty of calories. This ensures that weight loss goes faster.

Getting enough exercise doesn’t have to take a lot of extra time. Combine it with daily activities and create a habit that you don’t have to think about anymore.

A few examples:

Exercise is not necessary, although you get results faster if you do it right.

Strength exercises give a strong stimulus to your metabolism (metabolism). Ask the trainer at your gym for a schedule or try these exercises you can perform at home.

Tip # 3: Experiment with fasting

Intermittent fasting is a relatively new trend where you don’t eat anything during certain times.

It could look like this, for example:

In the example above, you wouldn’t eat for 16 hours. Although this is experienced as intense by some people, it can actually have benefits for others (such as faster weight loss).

You can also lose weight quickly without fasting, but if you want to give it a try, read my article on intermittent fasting .

Tip # 4: Lose any accumulated moisture

You probably have less excess body fat than you think. Part of those extra pounds is accumulated moisture, which you can get rid of relatively easily.

You can carry up to 4 kilos of accumulated moisture without realizing it.

Salt has the property of retaining moisture in your body. And according to the Dutch Kidney Foundation, 85% of the population eats too much salt.

Therefore avoid products with a lot of salt, such as:

Do you want to eat less salt for a week? With the recipes from this article you limit your salt intake to a minimum.

Tip # 5: Avoid alcohol

Alcohol contains 7 kilocalories per gram, which is a lot more than sugar.

Alcohol can increase your appetite [26], disrupt your sleep [27], make you gain weight [28] and increase the risk of various health problems.

If you want to lose weight quickly, it is best to leave alcohol for a while.

Do you want to drink alcohol in exceptional cases? Then red wine is the best option, as it may provide certain health benefits [29, 30].

Before you start… Read this

Now that you know what to do, you can lose up to 3 pounds in week 1.

Briefly summarized:

In addition, you can follow these tips:

Are you looking for more structure and a big stick? Then view our slimming program: the Fitventurous Method. This plan includes 5 weekly menus, guidance, a physical book and 2 bonuses.

Losing Weight Belly – The secrets of burning belly fat fast

Belly fat is stubborn and dangerous. Do you suffer from too much belly fat? And do you want to share this? Here you will learn how to lose belly fat quickly in three steps.

With the anti-belly fat weekly menu, the tips and the free shopping list from this article you immediately activate your fat burning and lose weight on your stomach.

The most common mistake made in burning belly fat is eating the wrong foods. This article describes exactly with which food you lose belly fat. If you follow the tips and the weekly menu, your clothes will quickly loosen up.

To ‘turn on’ the fat burning in your belly, you have to use some smart tricks. This article has all the information you need to get a smaller stomach circumference – without exercising.

In this article you will read:

Why this article?

Burning belly fat can be tricky, but with the right information, you can lose belly fat quickly and healthily. This article will give you a weapon against belly fat.

Follow the advice in this article and you will notice the fat melting off your belly. If you ignore our advice, you will lose less or no belly fat. So read on and go for that slim stomach!

How to store and burn belly fat

The two types of belly fat

Every person has belly fat, including people with a so-called ‘washboard’. You wouldn’t survive without fat in and on your stomach. Did you know there are two types of belly fat?

Fat on your stomach (subcutaneous fat): This fat is located between your skin and your muscles. You can grab it and it feels soft.

Fat in your belly (organ fat): This fat is around important organs such as your heart, lungs, stomach and liver. Organ fat is also referred to as ‘visceral fat’.

Your body needs organ fat to absorb external shocks and to produce hormones. But too much organ fat is not healthy and pushes your belly out. This makes your belly look fatter.

If you have too much belly fat, you run the risk of experiencing its dangerous effects. Think of high blood pressure, high cholesterol, cardiovascular disease and cancer. Thin people with too much organ fat are also at increased risk for these diseases.

Summary : Too much organ fat and subcutaneous fat make your belly look fat.

The cause of a big belly

As soon as you eat more calories than you consume, you start to store fat. Where you store this is partly determined by your genes. But not 100%. You can control whether you grow (or lose) belly fat.

It’s actually very simple: too many calories and stress cause your body to produce extra belly fat.

Cause 1: Too many calories

If you want to lose weight on your stomach, it is important that you consume more calories than you take in. This applies to weight loss in general, including weight loss on your stomach. By eating fewer calories than your body needs, you use your (belly) fat reserves, and that ensures that you lose weight.

You can do this in two ways:

Losing belly fat is a matter of eating differently, not less. By eating less carbohydrates and more healthy fats, proteins and vegetables, you are saturated for longer and activate fat burning (which gives you a flatter stomach).

That does n’t mean you have to go hungry. With the anti-belly fat weekly menu from this article you can quickly lose belly fat without feeling hungry.

Low-carbohydrate diet most effective against belly fat

Numerous scientific studies have shown that a low-carbohydrate diet is one of the most effective ways to lose weight.

In fact, a low-carb diet burns more belly fat than a normal diet (evidence: study 1 , study 2 , study 3 ). Later in this article you can read how to eat low-carbohydrates to burn belly fat.

Cause 2: Stress!

When you experience stress, your body makes a lot of the hormone cortisol. It is not without reason that cortisol is also called the ‘stress hormone’. You can also have an increased cortisol level due to too little sleep or unhealthy eating.

Cortisol ensures that you store fat on your stomach ( source ). Research has shown that there is a strong link between stress and belly fat in women. Women who have a lot of belly fat also say that they experience a lot of stress in their lives ( source ).

Researchers at  Yale University  have discovered something interesting. They found that cortisol makes you  fat in two ways .

This creates a vicious cycle where you keep eating and storing fat on your stomach. This is the chain reaction of cortisol:

  1. Due to stress (and therefore a lot of cortisol in your body) you continue to have an appetite for ‘something’ while you are actually already full.
  2. You eat more calories than your body needs.
  3. Those excess calories are stored as fat.
  4. The cortisol in your body mainly sends this extra fat to your stomach.
  5. The fat on your stomach accumulates and you will not lose weight (because you are constantly hungry and keep eating).

As you can read, cortisol makes it very difficult to lose belly fat. But too high a cortisol level has many more unpleasant side effects that hinder weight loss. Examples of this are the loss of muscle mass and the development of thyroid problems. Enough reasons to lower the hormone cortisol. In the rest of this article you will learn how to do that.

A high level of cortisol can lead to more belly fat and a larger appetite.

The solution: activate your belly fat burning

As you can read, creating belly fat is not just a matter of overeating. Losing belly fat is therefore not just a matter of eating less. You also need to lower the hormone cortisol. If your cortisol stays low, your body is able to open the ‘doors’ of the fat cells in your abdomen and burn the fat there.

In the next part of this article, you will learn how to lose belly fat in three simple steps . Everything you need to get started can be found below (including weekly menu, shopping list and tips to lower your cortisol).

Let’s get started!

Losing belly weight: the 3-step plan

This is a 3-step plan with which you activate fat burning on your stomach. The plan is as follows:

There is only one way to remove fat: by burning it. That is why you learn in steps 1 and 2 which foods you can best avoid and which foods you should eat, so that you burn more calories than you consume. With this plan you will burn fat in a healthy way and you will not go hungry.

The third step is to lower the cortisol levels in your blood, so that you mainly burn belly fat. Let’s start with step 1!

Step 1 Losing weight Belly: avoiding poor nutrition

Whether you lose or gain weight is determined for 80% by nutrition and only 20% by sports and exercise. To lose belly fat it is therefore most important to eat the right food. Exercise and sports are allowed, but not mandatory.

The most important step you can take to speed up your fat burning is to eat low- carbohydrates .

As you have read above, a low-carbohydrate diet is very effective against belly fat ( source ).

The bottom line is that you stop eating simple carbohydrates . Simple carbohydrates are the ‘bad’ carbohydrates. They cause your blood sugar to rise very quickly. This also increases your insulin. Insulin is the hormone that spurs your cells to store fat and stop burning fat. And you don’t want that!

Below you will find the products in which you will find the most simple carbohydrates. Avoid these if you want to avoid putting on belly fat:

You can still eat carbohydrates, but only the right type: the complex carbohydrates . These let your blood sugar rise less quickly and prevent the development of belly fat ( source ).

Summary : Burning belly fat is done by eliminating all simple carbohydrates (sugar, pastry, white bread, white rice, etc.) from your diet. Complex carbohydrates are allowed.

Step 2 Losing weight Belly: eating the right food

By eating few carbohydrates you ensure that your body has to burn fat to get energy. This is how you start burning belly fat. Below you can read what you should eat to stimulate your fat burning.

Food that burns belly fat

You burn belly fat by eating vegetables, fats and proteins. By eating this food you burn high and low belly fat faster.

The handy eating list (which you will find below) tells you which foods really help burn belly fat. The products from this list will help you lose weight on your stomach in two ways:

  1. They prevent you from storing fat on your stomach
  2. They ensure that your fat burning is ‘on’

Anti-belly fat eating list




Complex carbohydrates (in moderation *):

* These carbohydrates are healthy and keep your blood sugar low, but you cannot eat unlimited. Make sure you eat a small portion of these products. Eat a portion the size of your fist at every meal .

Extra: Shopping list with over 120 belly fat burning products

Summary : You lose belly fat by eating more vegetables, proteins and fats. This keeps your blood sugar low and you burn belly fat.

Step 3 Losing weight Belly: lowering cortisol

Cortisol is called the ‘stress hormone’, but could also be called the ‘belly fat hormone’. Lower your cortisol and thereby activate the fat burning on your stomach.

You burn belly fat by following as many of the tips below as possible. These tips open the ‘doors’ of the fat cells in your abdominal area, allowing the fat to be released and burned.

Tip 1: Reduce stress in your life

Allow yourself time to relax. When you relax, the stress in your body decreases – and so does your cortisol. This also decreases your appetite and you can burn belly fat ( source ).

Tip 2: Sleep 8 hours a day

Due to a lack of sleep, your cortisol level rises. Therefore, sleep 8 hours a day to burn belly fat faster.

Tip 3: Avoid alcohol

People who drink alcohol have a higher risk of a lot of belly fat ( source ). Preferably do not drink alcohol. If you do want to drink a glass, drink a maximum of two small portions and drink plenty of water.

Why abs exercises don’t work

The biggest myth about belly weight loss is that abdominal exercises burn belly fat. The truth: abs exercises don’t work. You cannot burn fat locally. You burn fat from all parts of your body.

You can think of your muscles and fat tissue as two people who do not speak each other’s language. Whatever the muscles do, the fat around them does not respond. Fat only ‘talks’ to hormones, and you control them with your diet.

Since your muscles have nothing to say about where you burn fat, abdominal exercises will not help you burn belly fat.

Abdominal muscles make you fat?

Abdominal exercises strengthen your abs and improve your posture. But doing excessive ab exercises can actually get in the way of your goal of achieving a flat stomach. When you train your muscles, they get stronger and bigger. And so your abdominal area widens.

Do abdominal exercises to “tighten” your abdominal region, but don’t use it as a fat-burning exercise. If you are going to do abdominal exercises, make sure you train all other muscle groups at the same intensity.

Sports that help burn belly fat

If you eat healthy and low in carbohydrates, you don’t have to exercise to lose weight on your stomach. By eating the right foods and limiting stress, you are doing more than enough to burn belly fat.

Do you like to exercise or do you just want to lose weight on your stomach? Then we have a tip with which you can boost fat burning on your stomach!

The sport with which you burn belly fat

An effective new way to burn fat quickly is HIIT, or High Intensity Interval Training . This English word can be translated into High Intensity Interval Training. That means: explosive sports for a short time, at intervals.

Fact:  With 20 minutes of intensive exercise you lose more belly fat than when you stand on the treadmill for a long time!

Scientific research ( source ) has shown that HIIT is very effective for burning belly fat. Another study ( source ) also shows that by doing HIIT three times a week ─ instead of normal cardio (such as the treadmill or cross trainer) ─ you:

  1. Burns significantly more fat
  2. Loses significantly more belly fat

How this is? With HIIT you use more muscle fibers, you produce more fat-burning hormones (testosterone and growth hormone) and your fat burning continues for a longer period of time. Even long after your workout, you are still burning extra calories because your metabolism has accelerated.

HIIT Training Schedule

* Does sprinting or jumping rope not feel good for your body? Then choose to run for 20 seconds and then rest for 40 seconds each time.

The danger of exercising too much

Not all sports are good for burning belly fat. If you exercise too much, too often and too intensively, your body responds by producing extra cortisol. And you just learned what causes this: your body enters the fat storage mode instead of the fat burning mode. And this fat will mainly settle on your stomach.

Summary : You don’t have to train your abs to burn belly fat. Exercise is not mandatory, but if you want to, choose High Intensity Interval Training (HIIT). This gives your belly fat burning a boost.

Anti-belly fat weekly menu

To help you get started with activating your (belly) fat burning, I have prepared a weekly menu for you below. This weekly menu is based on the products of the free shopping list . For every day of the week you will find a breakfast, lunch and dinner dish with which you can effectively lose belly fat.

Breakfast: Porridge with cinnamon, honey and 2 tablespoons of cottage cheese as a topping
Breakfast:  Ham-lettuce breakfast rolls with Greek yogurt
Breakfast:  Smoothie of spinach, mango and cottage cheese
Breakfast:  Omelette with cherry tomatoes and smoked chicken
Breakfast:  Rice cakes with avocado and egg
Breakfast:  Cottage cheese with flaxseed, oatmeal and raisins Breakfast:  Scrambled eggs with spinach and tomato


Lunch:  Raw vegetable salad of tomato, bell pepper, cucumber, carrot, beetroot, walnuts, olive oil, pepper and sea salt
Lunch:  Green salad with bell pepper, strawberries, feta cheese and balsamic vinegar
Lunch:  Rice cakes with hummus and Hüttenkäse
Lunch:  Salad of lentils, smoked trout fillet, lettuce, tomato and olives
Lunch:  Sweet potato with cottage cheese sauce and a green salad. Lunch:  Tomato soup with kidney beans Lunch:  Smoothie of banana, beetroot, kale, unsweetened coconut milk and chia seeds

Dinner:  Zucchini spaghetti with avocado sauce, pine nuts and fresh spinach
Dinner: Pumpkin soup with smoked chicken
Dinner:  Grilled salmon with steamed vegetables
Dinner:  Stir-fry dish of vegetables and beef strips
Dinner:  Turkey breast with brown rice and vegetables
Dinner:  Sweet potato stew and raw endive with bacon
Dinner:  Spicy oven dish of chicken legs, bell pepper, onion, tomato and aubergine

Anti-belly fat shopping list

This article contains a list of some products with which you can ‘turn on’ fat burning on your stomach. But this is just the tip of the iceberg!

I’ve put together a complete shopping list that includes over 120 products that help burn belly fat. With these products you can vary endlessly until you have reached your goal and you have rid of your excess belly fat.


I would like to give you many more tips, but it no longer fits in this article. In addition to this article, I will share more weight loss tips , recipes and lifestyle advice in my newsletter  to help you burn belly fat.

Enter the e-mail address where you want to receive my newsletter below.



Download Your Free Diet schedule!

Get our free Diet Schedule to help you lose weight in a healthy way!

  • Set losing weight goals
  • Learn about healthy food
  • Learn how to deal with hunger
  • and more!
Close this popup