Nutrition Facts You Need To Know

Nutrition Facts Debunked

  • Do you need carbs or do you avoid them altogether?
  • Should you eat Carbs before bed?
  • You can’t eat bread, ice cream, and pizza, but you can and should defo eat chicken, rice, broccoli, and spinach…
  • Sugar will give you Diabetes…
  • 8 meals a day to keep the furnace burning…

Every coach or trainer is going to have their own spin on what is right and what is wrong, however regardless of who you are listening to, getting your eating right for fat loss can become a real pain as you struggle and stress over what to eat, when to eat it, and how much you need.

Calories are King

What is a calorie? A calorie is a unit of energy and your body needs them to survive. Calories determine whether you lose, maintain or gain weight. If you want to learn how to manage your weight, lose weight or build muscle you need to learn about calories and how many you need to eat. It is easier than you think and if you learn that you are more than halfway there.

One other aspect to think about is calories in vs calories out. Our bodies naturally burn calories every day and you will have a maintenance calorie intake which you need to adhere to in order to maintain your weight. Remember that even liquids carry calories so the number of coffees, juices or alcohol will have an effect on your total calorie intake for the day.

So let’s break this down a little more

Eat fewer calories than you burn and you lose weight.
Eat more calories than you burn and you gain weight.
Eat as many calories as you burn and your weight will remain stable.

Not rocket science is it now, but why do so many people get this simple equation wrong? Easy…

1. people are lazy to take the time to learn about calories and how to calculate them for either weight gain or loss.
2. People have no will power when they have overeaten already throughout the day to not eat anymore.
3. People indulge in too much processed or calorie dense food, but hey I thought a calorie was a calorie. Yes, you are right but 1000 calories of sugar and saturated/trans fat is not the same as eating good whole foods. Your body just doesn’t process them correctly.

All nutrition and diet are, is something of a numbers game and a bit of a balancing act, in ensuring you’re gaining or losing slowly to reap the rewards without necessarily experiencing the potential consequences in excess.

What has worked for me is to carb cycle and then also eat a high protein diet with medium fat to low carb on my non-carb cycling days. This might seem like a bit over the top but I don’t eat too many different foods and once you know how many calories are in your favorite foods it just makes it that much easier to manage.

If you are looking to lose weight, build muscle or a program that will get you into the best shape of your life then grab a copy of my 12-week transformation program

Science Rules

We have come light years ahead in terms of scientific research on what is good and what is bad and there are ongoing studies to prove things were either right or wrong back int he day. With that being said we have enough tools and resources to learn about what to eat and when to eat for optimal training and lifestyle goals.

There are so many myths and misconceptions floating around out there it’s scary. Guys and girls and self-acclaimed fitness models alike are still promoting outdated practices or just plain bullshit that just don’t make sense and aren’t even close to necessary just to make a quick buck here and there.

Eat Small, Frequent Meals to Speed Up Your Metabolism

Every time you eat, you burn calories digesting the meal you’ve just eaten. This is TEF which stands for the thermic effect of food (TEF). Different macronutrients have a slightly different thermic effect, but at the end of the day, 8 x 250 calorie meals is ultimately going to burn the same amount of calories through digestion as 1 x 2000 calorie meal, provided the macronutrient breakdown is the same. So if your trainer ever starts saying you need to eat 8 meals a day to fuel the fire and keep the furnace burning just know that he or she is talking horse shit.

The most important aspect of your diet should be that you still enjoy the foods that you eat and the amounts. If you want to have a big meal go for it just be prepared to skip a meal or trim down the following one in order to stick within your daily calorie intake.

Low Carb Diets are the Only Way to Lose Fat

For a long time now, carbs have been made out to be the enemy which is simply just not the case. If you cut carbs out of your diet the initial weight loss comes from the loss in water and glycogen and not body fat. Scientific studies have proven that any differences between low carb diets and other diets balance out and show that it isn’t beneficial to opt for one over another. When people go on a low carb diet they consume an increased amount of protein that tends to have a higher thermic effect and provides more satiety, further contributing to the illusion of lower-carb diets being more effective. The bottom line is that the diet doesn’t matter it is how many calories you consume daily or weekly along with your training program.

Eating Carbs at Night Makes You Fat

The theory that carbs after 7 pm will make you fat is just crazy. Burning fat requires eating fewer calories than you’re burning. It really doesn’t matter whether you choose to eat the calories before you burn them, so long as the net result at the end of the day is the same. During sleep even though your body is technically fasting it is still burning what you have consumed. Some studies have also said that carbs can help you sleep. Carbs which quickly raise blood sugar (those with a high glycemic index) may help sleep, especially when eaten four hours before bedtime. Such carbs may boost tryptophan and serotonin, two brain chemicals involved in sleep. I don’t know about you but I sleep like a baby when I have had a good carb full dinner and ice cream for dessert.

The Human Body Can Only Absorb 30g of Protein in One Sitting

Did you know that if you 5 chicken breasts in one sitting, your body will only absorb or digest 30g of that protein… Don’t stress, I am laughing at that too but that is what bullshit is out there. Your body will just take longer to absorb it all and some of it will not be put to good use as the initial consumption but it will get absorbed. With that being said, this is why they still recommend spacing your protein out over 3 or so meals.

Egg Yolks Should Be Avoided Because They Are High in Cholesterol, Which Drives Heart Disease

Have you ever been advised to cut back on whole eggs because the yolks are high in cholesterol? However, cholesterol in the diet has remarkably little effect on cholesterol in the blood, at least for the majority of people. Studies have shown that eggs raise the “good” cholesterol and don’t raise the risk of heart disease. SO for the love of God eat the whole egg…

Coffee Is Unhealthy and Should Be Avoided ( Spits his Coffee Out )

Coffee has long been considered unhealthy, mainly because of the caffeine. However, most of the studies actually show that coffee has powerful health benefits due to coffee having the biggest source of antioxidants in the Western diet. Coffee drinkers have a much lower risk of depression, type 2 diabetes, Alzheimer’s, and Parkinson’s. Coffee has Caffeine and plenty of antioxidants so load it up especially before a workout.

The bottom line to all this nutrition malarky is that you need to know what you are eating and how much. Enjoy your food and don’t become an obsessive freak that has to count every single calorie. Find what works for you and stick to it. If carb cycling works for you great then go for it, if intermittent fasting works for you great smash it, just don’t eat a tub of Ben and Jerries, and 2 boxes or Oreos in one sitting without earning it.

If you are looking to lose weight, build muscle or a program that will get you into the best shape of your life then grab a copy of my 12-week transformation program

TSFXTRADER

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