Nutrition

Sep 13, 2019

Tips of the week insulin sensitivity

Without optimal insulin sensitivity, much of the protein (and everything else) you eat will be transported to your fat stores instead of your muscles, and often these fat stores are located around your waistline.

While your instincts may tell you to adopt a low-carb diet, it won't solve the problem. What's more, a long-term low-carb diet will impair your muscle-building capacity. What you should do instead is optimize your insulin sensitivity.

4 strategies to optimize insulin sensitivity

Eat some protein and fat at the start of a meal before you eat your first carbohydrate. According to scientific research, this strategy leads to significantly lower blood glucose levels (29%, 37% and 17% lower 30, 60 and 120 minutes after a meal). However, you should reverse this strategy for your meals around your workout and eat a few carbs before eating protein.
Use fish oil liberally. Recent studies show that this not only mimics the effects of exercise on blood glucose levels, but when combined with exercise, has a synergistic effect on lowering blood glucose levels.
Use vinegar as a salad dressing as it reduces the glucose and insulin response to a carbohydrate meal, in addition to increasing overall insulin sensitivity. Repeated use of vinegar can lead to an average weight loss of 1 kilo within 4 weeks. Also consider taking 2 tablespoons of apple cider vinegar before bedtime, as studies have shown that this can lower fasting blood sugar levels in the morning by 4 to 6%.
Take a teaspoon of psyllium husks twice a day. This can lower blood sugar levels by 11% throughout the day.

Tip: Perform this exercise for bigger biceps

No, it's not a curl exercise. Here's that exercise - plus a more gym-friendly alternative

By Chad Waterbury

Source: https://www.t-nation.com/training/tip-for-bigger-biceps-do-this-exercise

The best bicep exercise you can do

When I'm asked about the best biceps exercise, my answer is always "rope climb." All you have to do is visit Muscle Beach in Santa Monika - a place where there are enough climbing ropes to get a whole family of gymnasts excited - and check out the biceps development of the guys who rope climb regularly.

And here are the reasons why rope climbing is such a good biceps exercise.

From a biomechanical perspective, rope climbing forces your arm to pull from a position close to the midline of your body. This overloads the elbow flexors more than the muscles of the upper back. Whenever you pull with your hands a short distance apart, your back can't take over. And if you combine this with the fact that your hands are in a neutral position, making the movement target the brachialis (a key muscle of the upper arm), then you have a real killer exercise.
The rope requires the grip muscles to work with tremendous intensity. In fact, there is no better exercise to increase your grip strength than rope climbing. And there is a direct correlation between your grip strength and your bicep mass.
As your upper back supports your efforts, your elbow joints are relieved. Furthermore, it seems that your biceps will only grow if the supporting muscles of your upper back are strong enough.

To build large muscles quickly, you need to train one muscle group at least three times a week. The best way to do this is to use exercises that are relatively easy on the joints. It takes significantly longer for your joints to recover than it does for your muscles. This is the reason scott curls were always at the bottom of my list: this exercise can be brutal on the elbow joints and this slows down recovery.

A more gym-friendly alternative

Don't have a rope available? The second best exercise for your biceps must include all three of the elements mentioned above. This applies to pull-ups with a close neutral grip.

Tip: Eat more cooked tomatoes

To reap all the benefits of tomatoes, you need to cook them. Here's why and a few tips.

From TC Luoma

Source: https://www.t-nation.com/diet-fat-loss/tip-eat-more-cooked-tomatoes

Tomatoes should be on every man's list of power foods because of one of the main ingredients: Lycopene. This member of the carotenoid family could be the magic silver bullet for preventing prostate cancer. A 1995 study showed that men who ate 10 or more servings of tomatoes per week reduced their risk of prostate cancer by 35% and their risk of aggressive prostate cancer by 50%.

But there is a catch

What most people don't know is that the coveted lycopene is bound to cell walls and fiber. This means that you have to eat cooked or processed tomatoes to get the lycopene. This also means that tomato paste, barbeque sauce and ketchup are good sources of bioavailable lycopene. However, be sure to use the sugar-free or low-sugar versions.

Lycopene also needs fat to enter the bloodstream, so it's best to eat your tomatoes or tomato products with a little olive oil. You can also use sun-dried tomatoes that have been preserved in olive oil.

Tip: Perform this exercise for complete core strength development

Most people skip this part of the abdominal training equation. Don't do this. Try this challenging exercise.

By Mike Robertson

Source: https://www.t-nation.com/training/tip-do-this-exercise-for-complete-core-strength

There's a category of core strength called hip flexion with a neutral spine. And this category is overlooked by most exercisers. This exercise category consists of the exercises where you actively stiffen your core/lumbar spine while moving your knees towards your chest. Here is one of the best exercises to train this.

Jackknife with bands

https://www.youtube.com/watch?v=rKTPHtmSl1Y

This is probably the most challenging sub-category of core exercises. The focus here should be on keeping the lumbar spine in a neutral position throughout the exercise without causing flexion in the lumbar vertebrae. Concentrate on the following:

Keep the chest up and pushed forward. Do not hunch over to support yourself.
Keep your core straight. Try to minimize any movement of the core.
Use your hip flexors to pull your knees towards your chest. Exercises like this can help improve your posture/body tension during exercises like squats and deadlifts. Stay in a neutral position and pull your knees towards your chest.

You won't be able to perform this exercise with perfect form from the start. However, you should focus on remaining as stable and neutral as possible.

Tip: Do some wogging and running

Get defined without losing muscle mass

From TC Luoma

Source: https://www.t-nation.com/training/tip-do-some-wogging-and-wunning

Don't abandon this style of training because it has a stupid-sounding name that makes you sound like you have a speech impediment. As you may have guessed correctly, wogging is a combination of walking and jogging and this is more than just a remedial program for wannabe long distance runners.

Wogging utilizes the results of recent research showing that walkers who vary their pace burn up to 20% more calories than walkers who maintain a steady pace. By slowing down or stopping the movement completely and then speeding up, you change the kinetic energy of your body and this requires more energy or calories.

Simply walking in this stop-and-go manner is effective when it comes to burning fat, but when you combine this concept with running instead of walking, it becomes an extremely effective fat-burning program. As such, it should more accurately be referred to as Wunning - a combination of walking and running.

Do the following:

Walk at a brisk pace for a while and then speed up to a fast race.
When you start to get tired and your speed drops dramatically, start walking again until you are sufficiently recovered to start running again.
The distance you cover is irrelevant. Instead, you should use a pre-determined amount of time, such as 30 minutes.
Three sessions of 30 minutes per week will do wonders when it comes to getting rid of the ugly fat.

Tip: Use Gironda Perfect Curls

This classic exercise is tough, but it will build your biceps better than standard curls.

From T Nation

Source: https://www.t-nation.com/training/tip-do-the-gironda-perfect-curl

This exercise was developed by Vince Gironda before you were born, yet most people don't use it. Why? Because most people are pussies with big egos and small biceps.

Think of this exercise as the complete opposite of curls with deflections. In curls with deflection, you start the exercise slightly bent forward and then curl the bar upwards with momentum, moving your upper body backwards. This takes the muscle-building tension off your biceps and allows you to stroke your ego with heavier weights - while looking like an idiot at the same time. With Gironda perfect curls, you do the exact opposite.

The execution of Gironda perfect Curls

https://www.youtube.com/watch?v=oOgLBUsdIYs

Before you curl, lean back 5 to 10 degrees. Shift your weight back onto your heels. Your shoulders should be behind your hips and knees.
Slowly curl the weight upwards from this position. As you move the weight upwards, slowly bend your torso forward so that your shoulders are in front of your hips and knees at the end of the movement. At the top of the movement, lean forward slightly.
Lower the weight while reversing the movement. As you lower the bar, move your upper body back so that your shoulders are behind your hips.

This exercise increases the tension on the biceps and extends the time under tension. Gironda said that each repetition should last about 6 seconds. (Note: this will burn). Yes, you'll have to use less weight than usual, but your biceps will be doing more work and that means new muscle growth.

Tip: Go all out, pause a little and then go all out again

Studies show that just one hour of this type of training is more effective for fat loss than seven hours of jogging per week.

By Chris Shugart

Source: https://www.t-nation.com/training/tip-kick-ass-rest-a-little-kick-additional-ass

Surprise test

Who would lose fat here?

1. the person who would choose to jog for an hour 7 days a week or do some other form of cardio workout at a consistent intensity?

Or.

2. the person who would do one hour per week (split into 3 sessions of 20 minutes each) of sprint training on the cycle ergometer?

This is kind of a trick question, because studies show that both would lose about the same amount of fat.

The science

Australian scientists have found that sprint training on a cycle ergometer for one hour per week is more effective for fat loss than seven hours of jogging. For this study, overweight subjects in their twenties were recruited to perform short, high-intensity cycling sprints in the following manner:

Sprint (fast pedaling) for 8 seconds
Recovery (slower pedaling) for 12 seconds

This was repeated over a period of 20 minutes. Over a period of 12 weeks, 3 of these training sessions were carried out per week.

The average results with no change in diet were as follows:

4 pounds of lost belly fat
Some additional muscle mass (on the legs)
17% reduction in visceral fat around the organs

These are roughly the same results that joggers experienced according to similar studies, but this required an additional 6 hours of training per week and 14 weeks instead of 12. And of course, the joggers didn't experience any gains in muscle mass, in fact, they probably experienced muscle loss over time since it was jogging.

Four pounds may not sound like much, but you should keep in mind that the subjects were people who were otherwise inactive and were instructed not to change their diet. Imagine what a little extra training with weights and a healthier diet could have done.

Try it out

These results are not really surprising. This method, also known as high-intensity interval training or HIIT, always works, but it's nice to see that this has also been shown in studies.

Want to use a plan like this? You could simply do the same workout that the subjects in the study did, but it's not necessary to do exactly the same thing. Choose any exercise machine, exercise at high speed for a while, reduce the speed and catch your breath, then maximize the speed again. Repeat for 20 minutes. Many work/pause ratios will work. Don't have access to exercise machines? No problem. Just go outside and alternate between fast running and walking.

References:

The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males, Journal of Obesity, Volume 2012 (2012), Article ID 480467

Source: https://www.t-nation.com/diet-fat-loss/tip-increase-insulin-sensitivity-to-get-lean

Vpn TC Luoma

Sep 09, 2019

How much protein do you need? Part 1

If you want to know exactly how much protein you should eat per day to build muscle and lose fat, and which types of protein are best, then this could be the article you've been waiting for

Once upon a time, I couldn't see the wood for the trees. Even though I was working out 5 to 6 days a week, my weight wasn't changing...I couldn't get stronger...and I hadn't gained any significant muscle mass in years.

What was an aspiring young exerciser like me to do? Well, I consulted the annals of broscience and found the answer:

"Eat more protein - a freaking ton a day, to be exact."

And so began the great protein gluttony. Every day looked like this:

I always took two scoops of protein powder for my protein shakes.
I ate over a pound of meat a day.
I ate hard-boiled eggs like candy.

I was a good young bodybuilder...with thankfully good, healthy kidneys. Thanks mom. (No, all kidding, high protein diets are not bad for the kidneys).

Well, after a year of eating 400 grams of protein or more every day, I had to face two truths:

It wasn't working.
Despite all the protein, I looked about the same as before, weighed about the same as before and trained with more or less the same weights as before.

Nothing had really changed.

To make a long story short - I wised up, dramatically changed my diet and training strategies and eventually escaped the crater of mediocrity. Along the way, I learned a lot of things, one of which is the amount of protein you should eat per day.

To make a long story short:

You don't need to stuff yourself full of protein without rhyme or reason to build muscle or lose fat, but you will need to eat more - or less - protein than you might think

In this article, I'll cover all of this. By the end, you'll know exactly how much protein you need each day based on your goals - and you'll know why.

Let's start with the basics:

What is protein and why is it important?

Protein is a compound made up of smaller molecules known as amino acids. Protein is also the basic building block of your body. The different types of tissues in your body such as muscle, ligaments, tendons, hair, organs and skin are all made of protein - and so are hormones, enzymes and various other vital chemicals.

Your body needs 21 amino acids to produce proteins. It can produce 12 of these itself, but the rest must be supplied by the food you eat. These amino acids are known as essential amino acids and include

Histidine	cysteine
isoleucine	threonine
leucine	tryptophan
lysine	valine
methionine

The primary reason you need to eat protein is to provide your body with adequate amounts of the essential amino acids it needs to build and repair itself.

As you might imagine, regular exercise increases your body's need for protein (1), but adequate protein intake is also important for physically inactive people. If physically inactive people don't eat enough protein as they get older, they lose muscle mass faster (2). And the faster they lose muscle mass, the faster their physical decline will be (3).

However, the quantity of protein, which we will discuss in more detail in a moment, is not the only factor that should be considered. Protein quality also plays a role.

What are the best forms of protein?

"I get plenty of protein - I eat broccoli." This is one of the more whimsical statements I hear on a regular basis. (Even more whimsical is the claim that broccoli contains more protein than steak, gram for gram. THE GOVERNMENT IS LYING TO US!??!)

First of all, broccoli contains about 13 grams of protein per pound, which means that people - and especially physically active people - certainly can't get enough protein by eating broccoli. Second, not all forms of protein are of equal quality. Some are better absorbed by the body than others and the amino acid profiles of different protein sources also differ.

While it is not true that plant proteins are incomplete (which would mean that they lack certain essential amino acids (4), it is true that some plant proteins contain lower amounts of certain amino acids than other proteins.

Animal proteins such as meat, eggs and dairy products, for example, contain large amounts of essential amino acids, which is one of the reasons they are so popular with people who eat a high-protein diet.

Let's come back to broccoli and steak for a minute. Here's what 275 kcal of both (120 grams of steak vs. just over 9 cups of broccoli) will provide in essential amino acids:

Essential Amino Acids	Steak	broccoli
Histidine	0,975	0,48
Isoleucine	1,391	0,643
leucine	2,431	1,05
Lysine	2,583	1,099
Methionine	0,796	0,309
cysteine	0,394	0,228
Threonine	1,221	0,716
Tryptophan	0,201	0,269
valine	1,516	1,018

As you can see, broccoli doesn't even come close to steak. You would have to eat an insane 18 cups of broccoli to get the same amount of essential amino acids found in 120 grams of steak.

This is the main reason why fruits and vegetables are not good primary sources of protein. You would have to eat such large amounts of these foods that this is practically impossible and in some cases these protein sources are too low in essential amino acids.

The bottom line is that you can most easily meet your protein needs through animal protein sources, but with some creative meal planning (like incorporating protein powders), vegetarians and vegans can also incorporate plenty of high-quality protein into their diets.

How much protein can your body absorb?

Back when I was working on my PhD in Broscience, I not only ate 300 to 400 grams of protein a day, but I also ate eight to ten times a day. That meant eating protein about every two hours and if I missed one of those meals, I would get really hungry and sore.

Great times...

The main reason I did this was because I had read in a book that the body can only absorb about 40 grams of protein per meal. Any protein over this amount would simply be excreted and therefore not be available for muscle building.

Therefore, I had to plan my protein intake carefully if I didn't want to waste valuable protein and miss out on valuable gains. You've probably heard this too. Depending on who you listen to, this limit may be higher or lower, but there is a limit.

But is there really? Does it really make sense to believe that the body processes an NFL linebackers protein in exactly the same way as the body of a 48 kilo jockey?

And if protein absorption were actually capped at a relatively low amount, how would our hunter-gatherer ancestors have survived the times when they had to alternate between binge eating and fasting?

Let's look for some answers and start with what actually happens when you eat protein.

What happens when you eat protein?

Acid and enzymes in your stomach break the protein down into its component parts - peptides and amino acids. Some forms of protein, such as whey protein, are broken down more quickly, while others, such as eggs, are digested more slowly (5).

The amino acids enter the small intestine, which contains special cells that transport these amino acids into the blood. There is only a certain amount of these transporters lining the intestine, which limits the amount of amino acids (and other nutrients) that can be transported into the blood per hour.

The rate of protein absorption is therefore limited by the following factors:

How much protein is broken down into amino acids.
How quickly the amino acids are transported into the small intestine and into the blood.

Let's look at some concrete figures.

According to one study, the human body can absorb about the following per hour (6):

8 to 10 grams of whey protein
6.1 grams of casein protein
3.9 grams of soy protein
2.8 grams of cooked egg protein

These numbers don't apply exactly to every person in every circumstance, but they clearly show that some forms of protein are absorbed faster than others. How do we get from here to the misconception that the body can only absorb a certain amount of protein per meal?

We grab studies that have looked at how protein affects the rate of protein synthesis and draw completely wrong conclusions...

Here's how it works:

The truth about protein absorption

Protein intake and protein synthesis

Studies have found that 20 to 40 grams of protein maximally stimulates protein synthesis (7). This means that 20 to 40 grams of protein per meal is as anabolic as it gets and that increasing protein intake above these levels will have little to no additional effect on muscle/tissue repair and growth.

This limit of protein synthesis is then simply declared to be the limit for absorption. If eating more protein does not further increase the rate of protein synthesis, then this legend must mean that the body cannot process more protein, right?

Wrong!

How much the protein synthesis rate increases is only one dimension of what happens to the protein you eat. How long the rate of protein synthesis remains elevated is just as important, if not more so.

For example, research shows that 30 grams of whey protein increases protein synthesis rates more than 30 grams of casein protein (8). However, due to the rapid absorption of whey protein, the protein synthesis rate also falls back to the initial value more quickly (9).

(Whey protein causes a shorter but stronger increase in protein synthesis, while casein causes a smaller but longer increase in protein synthesis. In addition, casein inhibits protein breakdown for longer (9).

The same thing happens when you increase the amount of protein you eat during a meal. Eat 60 grams of protein and the effects are amplified, but not fundamentally modified (10).

The other fallacy that is sometimes cited as a limiting factor for protein absorption is the belief that all the food you eat passes through the small intestine within 2 to 3 hours

If this were true, it would follow that your body could only absorb a certain amount of protein before the rest leaves the small intestine and is excreted in the stool. This is also not true.

Protein, carbohydrates and fat do not move through the digestive tract at the same speed, nor do they leave the individual sections in the order in which they reached them.

When your stomach senses the presence of protein, a hormone is released that slows gastric emptying (11). This hormone slows down the contractions of the intestines and gives your body the time it needs to absorb most of the protein (or rather amino acids).

The net effect of this is that carbohydrates and fat can be processed and absorbed relatively quickly and your body can take its time with its protein.

In the second part of this article, we'll look at a few more studies that definitively disprove the myth that your body can only absorb a certain amount of protein per meal, before I discuss the ideal protein intake for muscle building and fat loss. I will then answer the question of which protein sources are best for supporting weight loss.

Source: https://legionathletics.com/how-much-protein-do-i-need/

By Mike Matthews

Sep 03, 2019

44 healthy low-carb foods that taste great Part 1

Eating fewer carbohydrates can have impressive health benefits. For example, it has been shown that a low-carbohydrate diet can reduce hunger, which can lead to automatic weight loss without the need for conscious calorie control (1, 2). At least 23 studies have concluded that low-carbohydrate diets can cause fat loss 2 to 3 times greater than low-fat diets (3, 4).

Reducing carbohydrate intake can have numerous other health benefits such as reducing blood glucose levels, blood pressure and triglyceride levels, as well as improving cholesterol levels including levels of good HDL cholesterol (5, 6, 7, 8, 9, 10).

A low-carb diet doesn't have to be complicated. Simply base your diet on "real" foods that are low in carbohydrates to lose weight and improve your health.

Here are 44 low-carb foods, most of which are healthy, nutritious and delicious.

Total carbohydrates vs. net carbohydrates

The carbohydrate content of a standard serving and the number of carbohydrates in a 100 gram serving are listed at the end of each section. However, you should keep in mind that some of these foods are high in fiber, which can further reduce the amount of digestible net carbohydrates.

1-6 Eggs and meat

Eggs and all types of meat contain almost no carbohydrates. Offal such as liver, which contains about 5% carbohydrates, is an exception (13).

Eggs (almost zero)

Eggs are one of the healthiest and most nutritious foods on the planet. They are packed with various nutrients - including some nutrients that are important for the brain - and compounds that can improve eye health (11, 12).

Carbohydrates: almost zero.

Beef (zero)

Beef is very filling and overloaded with important nutrients like iron and vitamin B12. There are dozens of different types of beef, ranging from rib eye steak to ground beef to hamburgers.

Carbohydrates: zero.

Lamb (zero)

Just like beef, lamb contains many healthy nutrients including iron and vitamin B12. Lambs are often grass-fed, which means the meat is rich in conjugated linoleic acid (CLA) - a fatty acid with many health benefits (14).

Carbohydrates: zero.

Chicken (zero)

Chicken and poultry are among the most popular meats. Poultry is rich in healthy nutrients and is an excellent source of protein. If you are on a low-carb diet, fattier varieties of poultry such as chicken wings and chicken thighs may be a better choice.

Carbohydrates: zero.

Pork including bacon (usually zero)

Pork is a delicious type of meat and bacon is a favorite of many people following a low-carb diet. Bacon is processed meat and therefore definitely not a healthy food. However, it is generally acceptable to eat moderate amounts of bacon during a low-carb diet. Try to buy bacon without artificial ingredients and make sure it doesn't burn when frying.

Carbs: usually zero, but check the label and avoid bacon that has been cured with sugar.

Jerky (usually zero)

Jerky is meat that has been cut into strips and then dried. As long as it contains no added sugar or artificial ingredients, jerky can be a perfect low-carb snack. However, keep in mind that many types of jerky available in supermarkets are highly processed and unhealthy. It is therefore best to make your own jerky.

Carbohydrates: Depends on the type. If it is pure meat and spices, the carbohydrate content should be close to zero.

Other low-carb meats

Turkey
Veal
Game

7-10. seafood

Fish and other seafood tend to be surprisingly nutritious and healthy. They are particularly rich in vitamin B12, iodine and omega-3 fatty acids - all nutrients that most people don't get enough of. Just like meat, almost all types of fish and seafood contain virtually no carbohydrates.

Salmon (zero)

Salmon is one of the most popular types of fish among health-conscious people - and for good reason. Salmon is a fatty fish that contains significant amounts of healthy fats - in this case omega-3 fatty acids. Salmon is also packed with vitamin B12, iodine and a reasonable amount of vitamin D3.

Carbohydrates: zero.

Trout (zero)

Like salmon, trout is a type of oily fish that is packed with omega-3 fatty acids and other important nutrients.

Carbohydrates: zero.

Sardines (zero)

Sardines are a fatty type of fish that are generally eaten including the head and bones. Sardines are one of the most nutrient dense foods around and contain almost every single nutrient your body needs.

Carbohydrates: zero.

Seafood (4-5% carbohydrates)

It's a shame that seafood so rarely makes it into most people's daily diet, as it is one of the most nutritious foods in the world. In fact, it comes close to offal in terms of nutrient density - and it's low in carbohydrates.

Carbohydrates: 4-5 grams of carbohydrates per 100 grams of seafood.

Other low-carb varieties of fish and seafood

Shrimps
Redfish
lobster
herring
Tuna
Cod
Halibut

11-22. vegetables

Most vegetables are low in carbohydrates. Green leafy vegetables and cruciferous vegetables are particularly low in carbohydrates and most of their carbohydrates are fiber. On the other hand, starchy root vegetables such as potatoes and sweet potatoes are high in carbohydrates.

Broccoli (7%)

Broccoli is a delicious cruciferous vegetable that can be eaten raw or cooked. Broccoli is rich in vitamin C, vitamin K and fiber and contains powerful cancer-fighting plant compounds.

Carbohydrates: 6 grams per cup, 7 grams per 100 grams.

Tomatoes (4%)

Tomatoes are technically a fruit or berry, but they are usually eaten as a vegetable. Tomatoes are rich in vitamin C and potassium.

Carbohydrates: 7 in a large tomato, or 4 grams per 100 grams.

Onions (9%)

Onions are one of the most flavorful plants on the planet and can add a lot of flavor to your recipes. Onions are rich in fiber, antioxidants and various anti-inflammatory compounds.

Carbohydrates: 11 grams per cup or 9 grams per 100 grams.

Brussels sprouts (7%)

Brussels sprouts are a highly nutritious vegetable related to broccoli and cabbage. Brussels sprouts are rich in vitamins C and K and contain numerous healthy and beneficial plant compounds.

Carbohydrates: 6 grams per half cup or 7 grams per 100 grams.

Cauliflower (5%)

Cauliflower is a tasty and versatile vegetable that can be used to prepare many interesting dishes. Cauliflower is rich in vitamin C, vitamin K and folate.

Carbohydrates: 5 grams per cup, and 5 grams per 100 grams.

Kale (10%)

Kale is a very popular vegetable among health-conscious people, offering numerous health benefits. It is loaded with fiber, vitamin C, vitamin K and carotene antioxidants.

Carbohydrates: 7 grams per cup or 10 grams per 100 grams.

Eggplant (6%)

Eggplant is another fruit that is often consumed as a vegetable. Eggplant is versatile and very high in fiber.

Carbohydrates: 5 grams per cup or 6 grams per 100 grams.

Cucumber (4%)

Cucumbers are a popular vegetable with a mild flavor. They consist mainly of water and contain small amounts of vitamin K.

Carbohydrates: 2 grams per half cup or 4 grams per 100 grams.

Bell bell pepper (6%)

Bell peppers are a popular vegetable with a distinct and pleasant flavor. Bell peppers are very rich in fiber, vitamin C and carotene antioxidants.

Carbohydrates: 9 grams per cup or 6 grams per 100 grams.

Asparagus (2%)

Asparagus is a delicious spring vegetable. Asparagus is rich in fiber, vitamin C, folate, vitamin K and carotene antioxidants. In addition, asparagus is particularly rich in protein compared to most other vegetables.

Carbohydrates: 3 grams per cup or 2 grams per 100 grams.

Green beans (7%)

Green beans are technically legumes, but are usually consumed like vegetables. Calorie for calorie, green beans are extremely rich in many nutrients including fiber, protein, vitamin C, vitamin K, magnesium and potassium.

Carbohydrates: 8 grams per cup or 7 grams per 100 grams.

Mushrooms (3%)

Even though they are not technically a plant, mushrooms are often categorized as a vegetable. Mushrooms contain reasonable amounts of potassium and are rich in some B vitamins.

Carbohydrates: 3 grams per cup and 3 grams per 100 grams (white button mushrooms).

Other low carbohydrate vegetables

celery
spinach
zucchinis
Swiss chard

With the exception of starchy root vegetables, almost all vegetables are low in carbohydrates. This is the reason why you can eat a lot of vegetables without exceeding your carbohydrate limit.

23-27. fruit

Even though fruit is generally considered healthy, it is very controversial among people who follow a low-carb diet. This is due to the fact that most fruits tend to be quite high in carbohydrates compared to vegetables.

Depending on how many carbohydrates you are aiming for, you should limit your fruit consumption to 1 to 2 pieces of fruit per day. However, this does not apply to fatty fruit such as avocados or olives. Low sugar berries, such as strawberries, are another excellent choice.

Avocado (8.5%)

The avocado is a unique fruit. Instead of being high in carbohydrates, it is overloaded with healthy fats. Avocados are also extremely high in fiber and potassium and contain reasonable amounts of other nutrients as well.

When you look at the amount of carbohydrates listed below, keep in mind that the majority - about 78% - is fiber. This means that avocados contain almost no digestible carbohydrates

Carbohydrates: 13 grams per cup or 8.5 grams per 100 grams.

Olives (6%)

The olive is another delicious high-fat fruit. Olives are rich in iron and copper and contain useful amounts of vitamin E.

Carbohydrates: 6 grams per 100 grams.

Strawberries (8%)

Strawberries are one of the foods with the highest nutrient density and are also relatively low in carbohydrates. They are also very rich in vitamin C, manganese and numerous antioxidants.

Carbohydrates: 11 grams per cup or 8 grams per 100 grams.

Grapefruit (11%)

The grapefruit is a citrus fruit related to the orange. Grapefruit is very rich in vitamin C and carotene antioxidants.

Carbohydrates: 13 grams per half grapefruit or 11 grams per 100 grams.

Apricots (11%)

The apricot is an amazingly delicious fruit. Apricots contain relatively low amounts of carbohydrates, but plenty of vitamin C and potassium.

Carbohydrates: 8 per 2 apricots or 11 grams per 100 grams.

Other low carbohydrate fruits

Lemons
kiwis
oranges
Raspberries and other berries

In the second part of this article, we will look at low-carb foods from the nuts & seeds, fats & oils, dairy and drinks categories.

Source: https://www.healthline.com/nutrition/44-healthy-low-carb-foods

Aug 26, 2019

The guide to natural training nutrition

In this four-part series of articles, I will cover everything a natural trainer should know about building muscle without using prohibited performance-enhancing substances. Part 3 deals with the topic of nutrition.

Do you have a pen and paper to hand? If not, then save the following to your iPhone.

I'm going to give you a simple 3 step system that will turn you into a world renowned nutrition expert seemingly overnight.

Step 1: Calculate your total daily calorie needs
Step 2: Determine your macronutrients

Protein: 2 to 2.2 grams per kilogram of body weight
Fat: 1 gram per kilo of body weight
Carbohydrates: Plan the rest of your calorie needs after you have met your minimum protein requirements and top up with carbohydrates.

Step 3: Plan your diet

Create specific meals that you like to eat and that fit your macronutrient and calorie goals.
Determine the specific amounts of food you need for your weekly meals.
Shop, cook, eat, and repeat.

A little math, a little planning and an account on MyFitnessPal and boom...you're an Instagram sensation marketing your "wealth of knowledge" with generic infographics.

The whole thing isn't really complicated. Everyone talks about IIFYM, calorie calculators and keto. I'm bored with the basics. Let's move on to something more practical that goes a little deeper.

In the words of my mentor Dr. Ben House, "Some people just want the Kool-Aid, some people want the recipe for the Kool-Aid."

I'm going to give you both here.

1. food quality and quantity are usually inversely proportional to each other.

IIFYM may sound cool, but what do you do if someone doesn't want to count calories for the rest of their life? Do you really still want to weigh all your food when you're 40 years old and married with 2 kids and a dog?

Those who choose to ignore this principle often overlook additional nutritional factors such as food allergies/intolerances, short-term and long-term satiety, neurological reward (aka dopamine response), palatability (taste, smell, texture, etc.), and metabolic (in)flexibility.

If the diet includes a selection of very tasty, calorie dense, poorly satiating foods, then it is likely that calorie counting is necessary to maintain a caloric deficit (or caloric balance if weight maintenance is the goal) or at least reasonable portion control.

IIFYM does not teach you to pay attention to your individual responses to food (satiety, digestion, energy, focus, mental acuity, etc.), but promotes the idea that only numbers matter for progress.

While this may be true, it begs the question, are we really making progress if the numbers are moving in the right direction but we hate the process? Or are we merely promoting a poor lifestyle that is only marginally sustainable until the individual can no longer accept that the pros outweigh the cons (bring on the pizza and donuts once someone has lost 5 kilos)?

2. prepare most of your meals with whole foods (aka eat like an adult)

I love how these meal prep services market their systems as some sort of super-secret nutritional hierarchy. Who wants to know the secret? Let people eat real, whole foods in realistic amounts while being conscious about consuming that food. You know what that sounds like to me? Rational, sound principles.

Check out most of these societies on Instagram - you'll find tons of overly post-processed photos showing meat, vegetables, and starchy foods (rice, potatoes, pasta, fruit, etc.). Guess what? These things all work because they take into account the factors we mentioned above (satiety, micronutrients, calorie density, palatability, reward, etc.)

"Let food be my medicine and medicine be my food." - Hippocrates

You may have just wolfed down a packet of chocolate cereal and drunk a bottle of vitamin water, but that doesn't mean you've met your daily micronutrient requirements. Taking responsibility for your health means being accountable for what you consume.

Take an hour or two each week to cook your food and eat like an adult. Meal prepping in advance may seem difficult if you don't have a proven system, but with a little searching you'll find many promising approaches online.

3. body composition is not an accurate indicator of health

Did you read about the nutritional sciences professor who lost 27 pounds by eating only Twinkies? What about the organic teacher who lost more than 60 pounds eating only McDonald's food?

Obviously, you can dance at two weddings at once if you believe in the IIFYM ideology. However, you have to be very careful when assuming that all macronutrients are equal. Trans fats, for example, are usually simply added to the total fat content on food labels, but their metabolic impact is quite different from that of polyunsaturated or monounsaturated fats (1, 2).

Be careful about oversimplifying nutrition to mere data, equations and algorithms. Nutritional biochemistry is amazingly complex and human physiology is often unpredictable.

If someone follows a diet that only covers macronutrient requirements but has never had blood tests done, then it is very difficult to make objective statements about their current state of health - regardless of whether they have visible abs or not.

Priorities: principles or pre-workout supps?

Nutrition is cool, etc., but most people care more about supplements and body composition than micronutrients and health. Everyone wants to get high on 3 scoops of a pre-workout and record motivational videos for Instagram.

Before you even consider using supplements, make sure you have these 11 fundamentals in place (ideally this is non-negotiable):

You should have an adequate overview of your total daily calorie consumption and protein intake.
You should eat a wide variety of whole foods.
You should consume usable amounts of protein in the range of at least 20 to 35 grams per meal.
Get at least 7.5 to 8 hours (or more) of sleep per night.
You should eat lean red meat two to three times a week
Consume foods rich in potassium and add salt to your meals (if you eat bland foods) to ensure an adequate electrolyte balance.
You should eat 120 to 150 grams of wild-caught oily fish two to three times a week.
You should go to bed before 11pm.
You should eat at least 7 to 10 portions of fruit and vegetables per day.
You should get 20 to 30 minutes of direct sunlight daily.
You should eat 2 to 3 whole eggs a day.

Basics before supplements

Do people add supplements to their diet before they meet the criteria listed above? Of course, because people are constantly trying to compensate for a poor lifestyle and diet with supplements.

Does your diet lack omega-3 fatty acids? Then take half a can of fish oil.
Do you sleep badly? Time for 15 milligrams of melatonin and off you go into a coma.
Do you have trouble waking up in the morning? Swallow a "5 hour energy" tablet and chew a packet of caffeine gum until your adrenal glands explode.

I get that. Some people don't like salmon. Others are allergic to eggs or start gagging at the sight of broccoli. I'm not suggesting that supplements are a problem. Quite the opposite - I use and recommend supplements. The point is, however, that we should get the basics right first before worrying about trivialities.

If you can't manage to put the 11 recommendations on the list above into action, then you don't need to spend 50 euros on the latest pre-workout product that will unleash a sledgehammer on your nervous system and drive you to ventricular tachycardia.

Pick the lowest hanging fruit first. Engaging in L-carnitine supplementation to squeeze a few extra triglycerides into the Krebs cycle without considering your total caloric intake is like mowing your lawn while your house is on fire.

The basics are the first thing you should take care of.

References

Trans fatty acids and cardiovascular health: research completed?
Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys.

Source: https://www.muscleandstrength.com/articles/natty-lifters-guide-to-nutrition

Aug 08, 2019

Why do low-carbohydrate diets work? An explanation of the underlying mechanisms

Low carbohydrate diets work. This is currently a well-documented scientific fact. At least 23 high quality human studies have shown this. In many cases, a low-carb diet produces two to three times more weight loss than the standard low-fat diet that we are still universally told to follow (1, 2).

Low carbohydrate diets also appear to have an exceptionally good safety profile. There are no reports of serious side effects. In fact, studies even show that these diets bring significant improvements in many important risk factors (3). Triglyceride levels decrease and good HDL cholesterol levels increase. Blood pressure and blood glucose levels tend to decrease significantly (4, 5, 6, 7).

A higher percentage of the fat lost during a low-carb diet comes from the abdominal area and the liver. This is the dangerous visceral fat that accumulates around the organs and promotes inflammation and disease (8, 9, 10).

These diets are particularly effective for people suffering from metabolic syndrome and/or type 2 diabetes. The scientific evidence is overwhelming.

However, there is a lot of debate about why these diets work. People like to discuss the underlying mechanisms - the stuff that actually goes on in our organs and cells that ultimately leads to weight loss. Unfortunately, these mechanisms are not yet fully understood and there is a good chance that several things are working together. So it could very well be that there are many different reasons why these diets are so effective (11).

In this article, we will look at some of the most convincing explanations for the effectiveness of low-carb diets.

Carbohydrate restriction lowers insulin levels

Insulin is a very important hormone in the body whose main function is to regulate blood glucose levels and energy storage. One of the functions of insulin is to signal fat cells to produce and store fat, as well as to hold on to the fat that is already stored in them.

Insulin also signals other cells in the body to take up glucose (blood sugar) from the bloodstream and burn it instead of fat. Insulin therefore stimulates lipogenesis (the production of fat) and inhibits lipolysis (the burning of fat).

It is well documented that low-carbohydrate diets lead to a drastic and almost immediate reduction in insulin levels (12, 13). Here is a graph from a study on low-carbohydrate diets showing the course of insulin levels during a low-carbohydrate diet (red) and in a control group that followed a regular Western diet throughout the day (14).

According to many experts on low-carbohydrate diets including Gary Taubes and Dr. Atkins, lower insulin levels are the main reason for the effectiveness of low-carbohydrate diets. These experts claim that when carbohydrate intake is restricted and insulin levels drop, fat no longer remains "locked away" in fat cells and instead becomes available to the body as an energy source, resulting in a reduced need for food intake.

However, I would like to emphasize that many respected experts on obesity do not believe this to be true and therefore do not think that the carbohydrate-insulin hypothesis of obesity is supported by scientific data and studies.

Summary: Blood glucose levels and insulin levels drop significantly when carbohydrate intake is reduced. High insulin levels contribute to fat storage and low insulin levels promote fat burning.

Water weight drops rapidly at the start of a low-carb diet

During the first 1 to 2 weeks of a low-carb diet, dieters tend to lose weight very quickly. The main reason for this is a reduction in water weight.

The underlying mechanism involves two factors:

Insulin: When insulin levels drop, the kidneys begin to excrete excess sodium from the blood. This also lowers blood pressure (15).
Glycogen: The body stores carbohydrates in the form of glycogen, which binds water in the muscles and liver. When carbohydrate intake decreases, glycogen levels in the body also decrease and the water bound to glycogen is excreted.

This does not happen to nearly the same extent with a higher carbohydrate diet - even when calories are significantly reduced. Although some people use this as an argument against low-carb diets, reduced water weight should be seen as an advantage. Who wants to be overly bloated and carry around excess water weight all the time?

Despite claims to the contrary, this is far from being the main benefit of low carbohydrate diets in terms of weight loss. Studies clearly show that low-carbohydrate diets also lead to greater fat loss, especially the "dangerous" belly fat found in the abdomen. (8, 16).

Part of the weight loss benefits of low-carbohydrate diets can therefore be explained by a reduction in water weight, but there is also significant fat loss.

Summary: When people switch to a low-carbohydrate diet, they lose significant amounts of water stored in the body. This explains the rapid weight loss that can be observed during the first week or two.

Low carbohydrate diets are high in protein

In most studies comparing low-carbohydrate diets and low-fat diets, the low-carbohydrate group ended up consuming much more protein. This is because dieters replace many low-protein foods (grains, sugar) with higher-protein foods such as meat, fish and eggs.

Numerous studies show that protein can reduce appetite, boost metabolism and help increase muscle mass, which is metabolically active and burns calories around the clock (17, 18, 19, 20).

Many nutrition experts believe that the high protein content of low-carbohydrate diets is the main reason for their effectiveness.

Summary: Low-carbohydrate diets tend to be much higher in protein than low-fat diets. Protein can reduce appetite, boost metabolism and help people maintain their existing muscle mass despite calorie restriction.

Low carbohydrate diets have a metabolic advantage

Although controversial, many experts believe that low carbohydrate diets have metabolic benefits. In other words, this means that low-carbohydrate diets would increase energy expenditure and that dieters should lose more weight than could be explained by the reduced calorie intake alone.

There are indeed some studies that support this. A 2012 study found that a very low-carbohydrate diet increased energy expenditure compared to a low-fat diet during a weight maintenance phase (21). This increase was around 250 kcal, which is roughly equivalent to the energy expenditure during one hour of moderate-intensity exercise.

However, another study suggested that it is the high protein intake (and not the low carbohydrate intake) of this type of diet that is responsible for the increase in energy expenditure (22).

However, there are other mechanisms that could result in a metabolic benefit. During a low-carbohydrate ketogenic diet, where carbohydrate intake is kept extremely low, a lot of protein is converted into glucose, at least initially, through a process called gluconeogenesis (23).

This is an inefficient process that can result in hundreds of calories being 'wasted'. However, this is only a temporary process, as within a few days of entering ketosis, the ketones produced begin to replace some of the glucose that the brain needs as an energy source (24).

Summary: Low-carbohydrate diets appear to have a metabolic advantage, but this is largely due to increased protein intake. Also, at the beginning of a low-carbohydrate ketogenic diet, some calories are wasted when glucose is made from protein.

Low-carb diets are less varied and provide less of a "reward response" to food intake

Low carbohydrate diets automatically exclude some of the worst "fattening" fast foods. This includes sugar, sugary drinks, fruit juices, pizza, white bread, chips, cakes and most unhealthy snacks.

There is also an obvious reduction in variety when most carbohydrate-rich foods are eliminated from the diet. It is well known that increased variety and diversity in food intake can increase calorie intake (25).

Many of these foods produce a strong 'reward response' and this can influence the amount of calories we ultimately consume (26). A reduced variety of food intake and a reduced intake of junk food with a high 'reward factor' should therefore reduce calorie intake.

Summary: Low-carbohydrate diets exclude many foods that have a high reward factor and are major fattening foods. These diets also have a lower variety of foods, which can lead to a reduced calorie intake.

Low carbohydrate diets significantly reduce appetite, which automatically leads to reduced calorie intake

Probably the most important explanation for the weight loss effect of low-carbohydrate diets is their significant effect on appetite. It is well documented that when people start a low-carbohydrate diet, their appetite decreases and they therefore automatically consume fewer calories (27).

Studies comparing low-carbohydrate and low-fat diets usually restrict calorie intake only in the low-fat group, while members of the low-carbohydrate group are allowed to eat until they are full (28). Despite this difference, the low-carbohydrate group usually loses more weight.

There are many possible explanations for this appetite-reducing effect, some of which we have already discussed. Increased protein intake is a primary factor, but there is also evidence that ketosis may have a powerful effect (29). Many people who follow a ketogenic diet feel that they only need 1 to 2 meals a day. They are simply not hungry more often.

There is also some evidence that low-carbohydrate diets have positive effects on appetite-regulating hormones such as leptin and ghrelin (30).

Summary: Low-carbohydrate diets can lead to an automatic reduction in calorie intake, so that dieters consume fewer calories without thinking about it.

The long-term effects on weight loss are not very impressive

Even though low-carb diets are very effective in the short term, the long-term results are not as good. Most studies lasting 1 to 2 years show that the difference between the low-carb groups and the low-fat groups disappears over time.

There are many possible explanations for this, but the most plausible is that people tend to give up the diet over time and start to regain the lost weight. This is not specific to low-carbohydrate diets and is a well-recognized problem in most long-term weight loss studies. Most diets are very difficult to maintain in the long term.

Conclusion

Most people refuse to accept that low-carb diets work and that people can eat as much as they want during these diets, as this seems to violate the "a calorie is a calorie" model.

However, when you understand the mechanisms underlying low-carb diets, you quickly realize that this model is not violated and the laws of thermodynamics continue to hold. The truth is that low-carb diets work on both sides of the calorie equation.

They stimulate metabolism (increasing calorie expenditure) and reduce appetite (reducing calorie intake), which automatically leads to calorie restriction. The calories still count - it's just that low-carb diets automate the process and help prevent the biggest side effect of deliberate calorie restriction - hunger.

References:

Source: https://www.healthline.com/nutrition/why-do-low-carb-diets-work#section8

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