There are 3 kinds of (natural) fat:

1.  SATURATED FATS You’ll find these in animal and tropical fats like coconut and palm oil. They’re super important for a properly functioning brain, the build-up of your cell membranes and they provide you with energy during the day.  2. MONO-UNSATURATED FATS You’ll find these in the mediterranean diet. Think olive oil, olives, sesame oil, avocados and nuts. These fats serve as a steady energy source. 3. POLY-UNSATURATED FATS You’ll find these in fatty fish (omega 3) and vegetable oils like sunflower or corn oil (omega 6). These fats have 2 or more chains and don’t do well on heat and oxygen. Free radicals will be formed when heating these oils (therefore: don’t cook with these oils and try to focus on fish oil only). Omega 3 fats from fish is ESSENTIAL, because your body can’t make them itself. You need them to keep your nervous system healthy, to keep inflammation low and to help you cope with stress.

Last, and definitely the least:

4. TRANS FATS (chemically processed fats) To be found in all the crap that's not good for your body. You know, cookies, candies, ice cream & the like.

Trans fats are chemical processed and they will give you energy (calories) butt don’t contain any nutrients. Because of the chemical proces the molecule structure changes and becomes hard/impossible for your body to break down. The result is that your body stores these trans fat as body fat. Which you don’t want. On top of this they increase the risk of heart and vascular diseases, they increase the bad type of cholesterol, interrupt your bodily functions, your immune system, cel reparation and they make you gain weight.   AVOID THESE FATS AS MUCH AS YOU CAN!! EAT FAT TO LOSE FAT

Tips & Tricks: Macros, variation, meal prepping, snacks and sleep

Below are some tips & tricks you can use to reach your macro targets, do meal prepping and more:

• Do you find it hard to reach your proteins/fats/carbs? Double the portion of the relevant macro for breakfast. So: 400 grams of quark instead of 200 grams, 40 grams of nuts instead of 20 grams. This way you won’t have to worry about reaching the relevant macro later on the day.

• Start your day with proteins and fats (no carbs). This helps stabilize your blood sugar, it will keep you satisfied longer and you’ll make healthier choices during the day.

• VARIATION!! Eat vegetables in all the colors of the rainbow, vary in fish and meat, legumes, dairy, etc. The more variation the better.

• Cook double portions and take 1 portion in a tupperware to work. Saves time (and often money)!

• Easy snacks on the go: nuts, avocado, chicken filet, cottage cheese, rice cakes, boiled eggs or dark chocolate.

• Do you have trouble falling or staying asleep? Take magnesium 2 hours prior to bed (400-800mg). Try the Headspace app/some form of mediation, take a warm shower or go for a 20 minute walk outside in the dark just before bed.

• Do you feel like you’re eating too little/much with this food plan? Give it some time (2-3 weeks).. ‘Rome wasn’t built in a day’, and neither is your beachbody. It’s only natural your body has to get used to the new quantities and products, so be patient.