Category

Carb Cycling

Why protein is crucial for fatloss

While it seems like all diets come and go—frequently earning them “fad” notoriety—there’s one nutritional strategy that’s highly effective, held strong, and only gained momentum and scientific backing over the last 20-plus years: Higher-protein diets. This is why I advocate a carb cycling programme that focuses on nutrition from smart proteins and healthy fats.   [Related article: What is Carb Cycling and what does it mean for Fatloss in your 40s?]   What are the benefits of higher-protein diets? Why is protein important for weight loss? How do higher-protein diets flex their fat-burning muscle? What exactly qualifies as a higher-protein diet? Let’s dive into these questions and more! What are the benefits of higher-protein diets? Research has shown that consuming diets higher in protein is not only safe for otherwise healthy individuals, these diets may provide a host of health benefits. Higher-protein diets can help: Enhance weight loss Accelerate fat loss Reduce belly fat Protect (and even build) calorie-burning muscle Preserve metabolic rate after weight loss Prevent weight regain Promote long-term weight maintenance Boost metabolic rate Increase satiety and improve appetite control Improve markers of heart health Support glycemic control And more! While there are many benefits associated with higher-protein...
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Strength Training and Carbs

Let's start by talking about The Ketogenic Diet This low-carb plan is intended to put your body into ketosis, a natural process that occurs when you restrict glucose and start burning fat as a fuel source. People on this type of diet usually eat less than 50 grams of carbs a day. Think of it as an even more carb-restrictive, fat-heavy form of Paleo or Atkins, which both glorify protein and fat and villainize carbs. Upside: You’ll be less likely to consume processed junk if you’re seeking out fresh, whole foods, and you’ll likely feel satiated thanks to the ample protein and fat, even though most carbs will be off the table. Hormonal Downside: There is conflicting information on the effects of this diet on your thyroid health and much of it concludes that it affects T3 production.  With so many women struggling with hypothyroidism, it’s important to know this can adversely affect you.   In essence, Keto is a diet not a lifestyle.  You can't do ANY diet longterm.  It basically says, when this diet is over I am going back to eat the way I did. The Keto Diet also has some serious side effects especially to do...
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What does it even mean to say “you can’t out exercise a bad diet”…

That weightloss is made up of different elements and there is really just a formula for success.   You may have heard of it: 70% diet, 30% exercise and 100% mindset.   You will see more success on good diet paired with 3 hours of light exercise a week, than on a bad diet paired with 7 hours of intense exercise a week.   Really. It’s that important (The New York Times agrees with this).   OK, now that we all understand that diet (not a diet- we're talking nutrition here not deprivation) is really really important, let’s move on to the second focus of this post: The ridiculous belief that someone can get abs by doing endless sit ups, or a “thigh gap” (ugh) by spending hours on the thigh adductor machine. You can’t spot reduce! No, really, you can’t, so stop trying. You can't say 'I want an exercise to burn my stomach fat or get rid of fat on my inner thighs' And when there is a magazine or a workout plan with the title “Get a flat stomach with these core exercises!” or “Blast Back Fat!” they are misleading you and not giving you the full picture. This is because if you want a flat...
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Why intermittent fasting is not only safe for women, but the solution to stubborn fat and lack of energy

What is Intermittent Fasting?   Intermittent fasting is an eating pattern where you cycle between periods of eating and not eating. It’s not a diet that says “eat this, not that”, but rather you don’t eat any food for a certain length of time – usually 16-24 hours. There are a number of different types of intermittent fasting (highlighted below), but they all serve the same purpose—to allow your body time without food to spend more of its energy on internal healing and repair—something that cannot happen when you’re constantly in a fed state.       Who is Intermittent Fasting For?   Based on the numerous benefits you’re about to discover, intermittent fasting is really meant for anyone who is serious about improving their health and perhaps losing weight without overhauling their diet. Technically, you don’t need to change anything about your diet to benefit from intermittent fasting, which makes it very appealing to many people. Intermittent fasting is also for those who want that extra edge to burning fat while maintaining their muscle (shouldn’t we all?). It’s completely safe to do and provides enormous benefits so it’s really just a matter of committing to it, trying it out, and seeing if it’s...
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What is carb cycling and what does it mean for fatloss in your 40s?

You know, I am 40 years old and in my best shape yet.  But it hasn't been easy.  I am not blessed with good genes or an easy to manage body shape.  I've had a baby (who is now 10) and well I like sugary treats and used to live off carbs! But carbs are not the enemy and when I began to follow this easy to follow cycle in relation to what training I was doing and began working out with kettlebells my whole body shape changed. And so can yours. Whatever age you are.   How? You just need to eat the right things, at the right time for the right purpose and in relation to your exercise.   Let me tell you about carb cycling and why carbs are not the enemy. Carbohydrates are simply one of the macronutrients you need to fuel your body. Along with proteins, fats and fiber. The concept of cycling your carbohydrates is simply about eating more of less carbs on given days based on your level of activity and needs of your body for fuel and for building lean muscle. Macros, short for macronutrients (proteins, fats, and carbohydrates), form the basis of...
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Gluten free: health fad or life saving diet?

Wheat, the staff of life, has been used by nearly every major civilization since the dawn of time, or at least the last 9000 years. This isn’t necessarily a good indicator that something is good for you.   Have you ever been told to avoid eating gluten or wheat products? An estimated 1 in 100 people in the UK and in Europe has celiac disease. However, only about 24% of people with the condition are clinically diagnosed It is estimated that 83% of Americans who have celiac disease are undiagnosed or misdiagnosed with other conditions. Coeliac disease is an autoimmune disease caused by a reaction to gluten, it is not a food allergy or an intolerance. Gluten is a protein found in wheat, rye and barley. Some people with coeliac disease are also sensitive to oats. Damage to the gut lining occurs on eating gluten. The average length of time taken for someone to be diagnosed with the disease from the onset of symptoms is a staggering 13 years. There is no cure for the condition; the only treatment is lifelong adherence to a strict gluten-free diet. If a gluten-free diet is not followed, the disease can ultimately lead to…

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