Never heard of denaturation before? Don't leave, I'll keep this short and sweet, but it is important to consider the bigger picture.  ​

Protein Denaturation - Is it a thing? 

I received a lot of messages regarding the denaturation of protein while being
cooked. A lot of you asked me specifically about protein powder.
If you follow me on Instagram you see that I use whey protein for all kinds of
recipes. I bake with whey protein powder, I  cook with it and I mix it with hot
water. ​

Here is another episode of #exposedandsolved
[https://www.instagram.com/explore/tags/exposedandsolved/].‌‌ Make sure to
follow this hashtag and me on Instagram [https://www.instagram.com/slick_coach/] 
for more busted myths. ​

What is denaturation? ​
Never heard of denaturation before? Don't leave, I'll keep this short and sweet,
but it is important to consider the bigger picture.  ​

Let's start with a very brief overview of protein chemistry
[https://blog.slickcoach.com/the-basics-what-is-protein/]. Proteins are
chain-like molecules made up of amino acids. ​Denaturation refers to a physical
change that takes place in a protein when exposed to abnormal conditions in the
environment. Meaning, heat, acid, high concentration in salt, alcohol etc..  ​

When a protein denatures, its complex folded structure unravels which involves
breaking of weak bonds within the protein molecule that are responsible for the
highly ordered structure of the protein in its natural state. 

What most people forget about: Denaturation is also a natural part of digestion. 
Yep, during digestion, protein denaturation takes place in our stomaches.
Smelling, tasting and eating food triggers cells in the lining of the stomach
called parietal cells to secrete hydrochloric acid. As the proteins land in our
digestive systems, they're denatured by said acid. 

Now let's get to the most pervasive myths
[https://blog.slickcoach.com/tag/exposed-solved/] out there. 

​​Does cooking  protein powder cause irrevocably damages because of
denaturation? ​
Yes, protein powder denatures when cooked. No, this is not a bad thing and the
protein is definitely not damaged or "useless". ​

Cooked or not, our bodies absorb the exact same amino acids from the protein we
eat. It is true that baking (or heating up in general) does alter the structure
of protein slightly. However, the nutritional value of protein remains
unchanged. ​

However, overcooking protein-rich foods can destroy heat-sensitive amino acids (
for example lysine) or make the protein more resistant to digestive enzymes. ​

By the way, refrigerating cooked foods or freezing protein-smoothies will not
denature the proteins. ​

Here's my favourite protein powder baking recipe 
Ingredients

(for approx. 8 slices)

 * 15oz (450g) ricotta cheese
 * 8oz (230g) low fat cream cheese
 * 1 egg white
 * 2 scoops (50g) chocolate protein powder
 * 1 tbsp flour
 * 1 tbsp stevia
 * 5oz (~150g) low fat greek yogurt

Macros per slice
 * Calories: 100 kcal
 * Carbs: 5g
 * Protein: 15g
 * Fat: 2g

Instructions
 1. Preheat the oven to 350F/180C and prepare a spring form with non-stick spray
    or butter.
 2. Add cream cheese, ricotta cheese, protein powder, flour, stevia and egg
    white to a blender or mixer and blend until smooth.
 3. Pour the batter into the prepared form. Spread evenly.
 4. Bake for 35-40 minutes.
 5. Let it cool for a few minutes. Then spread the greek yogurt over the top and
    sprinkle with powdered stevia (or whatever topping you like).
 6. Enjoy this creamy and gooey cheesecake without guilt!

Exposed & Solved: Is the nutritional value of protein lost through cooking?

Losing weight is just half of the battle. Only about 20% of people who lost weight can keep it off after their diet. Let me help you to keep the weight off. 


8 actually helpful tips to keep the weight off after losing it

Losing weight is just half of the battle. Only about 20% of people who lost
weight can manage to keep it off [/reverse-dieting/]. Especially, if you were on 
a crash diet [/1000-calorie-diets/], you're more likely to regain the weight
you've lost (or even more). However, it's not impossible.

You just lost weight and don't want to gain it back? Then read on.

Why do people regain the weight?


Our bodies are very able to adapt to change. Being on a restricted calorie diet
for some time affects not only your body fat, but also your metabolism.

See, our bodies are a lot smarter than we think. Your metabolism adapts to the
amount of energy you feed your body. It's main goal is to balance energy intake
with output. By decreasing your calories and eating less than your body burns,
your metabolism naturally begins to be more efficient. Hence, you burn less
energy while at rest.

The first thing people do, after a restrictive diet, is to go back to their
normal caloric intake, which means a drastic increase in calories. That's one of
the worst things you can possibly do, because you still burn less calories.

Why is it so hard to keep the weight off?


Again, our bodies are little smart-asses. Your brain knows exactly how many fat
cells you have and how big those fat cells are. It wants to hold onto those fat
cells as "energy-storage" for later use.

Even after you've reached your goal weight, your body wants to get them back.
Basically, your brain is constantly telling you to eat. And you're more likely
to give in to your cravings.

How to keep the weight off after losing it
1. Increase your caloric intake gradually
What you need, is slowly increasing your food intake back to normal levels
without gaining too much body fat. To calculate your new initial calorie target,
simply add 150-200 calories per week to what you eat at the moment. Best case
would be to gain no more than 0.5kg/1lbs per week. If you're gaining more, adapt
your caloric intake. This is with weight training of course. You want to gain
mostly muscle, not fat.

If you want to stay where you are, increase calories just very little and build
up your metabolism again.

2. Make healthier versions of your beloved desserts


I know it can be very tempting to grab your favourite chocolate bar every time
you want to. Think twice, before you do so. However, you don't have to cut out
your favourite desserts completely. You can make your own homemade and healthier
version of it.

After my bikini competition [/2-weeks-after-the-competition/] I was craving
brownies madly, so I made these incredibly delicious and much healthier
3-ingredient brownies [/healthy-3-ingredient-brownies/]. You can enjoy them
without feeling guilty! It’s a perfect combination of unsweetened apple sauce,
cacao powder and almond butter (or peanut butter for those of you who don’t
follow a paleo lifestyle).

3. Know how to deal with cravings
If you had cravings during your weight loss diet, be prepared that they might
get stronger afterwards. People somehow think after they lost weight, they can
eat exactly the way they ate before the diet. Doesn't make much sense, does it?

I know, it's hard to stay strong all the time and resist those cravings. You can
give in from time to time and enjoy some "naughty" foods - but in moderation.

If the urge to binge strikes again, here are some simple tips to fight it:

 * Enjoy a cup of black coffee. It suppresses your appetite and increases your
   metabolic rate
 * Go for a walk to distract yourself
 * Talk to a friend. People who know your story can encourage you to stay strong
   and follow the plan
 * Workout. This one helped me a lot. Every time I was about to give in to some
   sugary doughnuts, I went to the gym for an extra session to get my mind off
   the food
 * Enjoy what you crave. If you just can't fight it, sometimes it's the smartest
   thing to just give in and enjoy it mindfully and in moderation

4. 80/20


I personally recommend the 80/20 approach. Meaning, 80% of your diet should come
from clean whole foods and 20% can come from less cleaner foods. This might help
you with cravings.

Balance, guys! You only live once, so if you want that snickers bar, work it
into your plan! At the end of the day "black and white"- thinking doesn't help
if you can't enjoy life. Plus, there's no such thing as "healthy" and
"unhealthy" foods (except for alcohol and trans-fats). Everything in moderation
is totally fine. Too much of everything isn't healthy at all.

5. Keep lifting
Weight lifting is just as important [/how-weightlifting-changed-my-attitude/] 
after your diet as it was during your diet! Why? Because it keeps your
metabolism going and sets you up for some potential muscle gain.

So push those weights hard, it will be much easier for you, now that you have
more energy due to your higher food intake. It's also a crucial part for
improving your body composition [/how-to-bulk-and-build-muscle/].

Focus on more heavy compound exercises [/full-body-workout/], like the squat,
bench press, military press and deadlift. Have fun!

6. Keep tracking your food and your weight


Food tracking is meant to estimate how many calories you've eaten. There are
small volume foods that you won't even associate with "food", which can be
really calorie-dense.

Things like olive oil (1 tablespoon has 110 calories), salad dressings, dips and
sauces, spreads and toppings, milk and sugary drinks. If you're not tracking
everything, you will sabotage your own weight management.

Also keep weighing yourself on a regular basis, for example weekly (at the same
time of the day, preferably in the morning). Therefore, you can react and adapt
much better, if you gain too much weight.

7. Fill up on protein
It's no myth that protein is absolutely crucial [/cheapest-protein-sources/] for
building and maintaining muscle mass, to recover faster from your workouts and
to feel more satiated after meals.

How much is enough? Eat 2g of protein per kg bodyweight, or 1g of protein per
pound per day. That's totally enough and easy to remember.

8. Don't let setbacks hold you down


Nobody's perfect. A treat every once in a while will definitely not destroy all
your hard work. Being lean isn't about being 100% perfect all the time. It's
okay to give yourself a break [/7-cheat-meal-mistakes/].

An occasional slip up doesn't mean you can't reach your goals anymore. Move on
and make healthy choices day by day [/regain-focus-after-a-cheat/].

I know diets can be quite restrictive and everyone's happy when they finally
reached their goal. But it's crucial to have a plan for after the diet. Take
what you've learned during your diet and implement it in your new life. Make it
a lifestyle change and not a short-term solution [/give-up-on-fads/]!

Quick fixes and fast solutions. That's what most people want when it comes to weight loss. And it seems that just about every weeks theres a new fad trend.

Why you should give up on fad diets for good!

Quick fixes and fast solutions. That's what most people look for when it comes
to weight loss. And it seems that just about every week there's a new crazy fad
trend [/the-clean-eating-trend/].

But why do we keep falling for this crap
[/the-best-magic-pill-when-it-comes-to-weight-loss/]? I don't know, but what I
can tell you, is why you should skip on them and how to actually lose weight the
healthy way.

The truth behind fad diets


How can you determine if a new diet on the market is just another fad? Here are
a few clous:

 * The diet forces you to intensely cut back calories and/or cut out entire food
   groups
 * You're allowed to only eat certain foods with very specific instructions
 * Most of the foods you're allowed to eat are expensive "superfoods", bars,
   meal replacement drinks, powders and similar
 * The products of the fad or the fad itself is endorsed by a celebrity or
   self-proclaimed "health or fitness guru"
 * The diet claims it's better than all the others
 * The diet claims it's "new"

Generally speaking, every diet program that promises a weight loss of 5 lbs (2
kg) per week is utter nonsense! Why? It's almost impossible - unless you weight
A LOT - to lose so much fat every week. Nor is it healthy.

Yes, you will lose weight in a short period of time. But it's not all body fat
[/how-to-determine-your-body-fat-percentage/], mostly water and muscle, which
explains the rapid weight loss.

Basically, your metabolism
[/metabolism-explained-and-5-natural-ways-to-boost-it/] adapts to the amount of
energy you feed your body. Hence, you burn calories less quickly than usual to
"survive" longer.

As soon as you go back to your normal eating behaviour, the water you've lost
gets replaced, your muscles don't and you still burn less calories than you used
to. Meaning, you'll most likely gain even more weight back, since it's now
easier to eat more than you burn.

See, what might work in the short term doesn't translate to long-term success,
good health and mental wellbeing.

Why they don't work
See, fad diets just don't work in the long run. They come and go as quickly as
the new #1 hit on MTV.

The truth is, they don't teach you how to change your relationship to food,
which might led to obesity in the first place.

Do you want to solve the problem, or merely fix the symptoms? Just fixing the
symptoms usually means you're going to have to deal with the problem again a
little further down the road.

They're too restrictive


A too restricted diet will most likely lead to binge eating
[/break-free-from-binge-eating/], which is in some cases the reason for obesity.
Even if you can maintain an extremely low calorie intake for a few days, sooner
or later you will feel the effects of consistently underfeeding yourself.

The "Yo-Yo" effect
Restricting yourself to very few calories not only affects your body weight, but
also your metabolism, hormones and health.

Being in a caloric deficit, hormonal adaption occurs, which might cause your
body to burn less energy while at rest. Those hormones are leptin, ghrelin
[/leptin-and-its-role-in-weight-loss/], thyroid hormones and testosterone. And
yes, all of them are affected on a weight loss diet.

One of the worst things you can do after losing weight is to dramatically
increase your caloric intake back to normal. Do this and you will gain even
more
back than you've lost [/reverse-dieting/].

They don't change your relationship to food
For many people when, why and how they eat food has to change before they can
reach a healthy body weight.

Instead, fad diets will most likely worsen your relationship with food due to
the creation of an artificial, unsustainable eating environment.

Figure out where your eating habits are out of control. When it comes to
achieving long-term weight loss you have to make small lifestyle changes every
day. Small changes will lead to big result which will last a lifetime.

They aren't nutritionally sound


Balance is so important and I just don't get it why so many people choose to
restrict themselves. Healthy living [/healthy-habits-that-arent-healthy/] should
enable you to live a happy, fun and amazing life. That's the fuel your body and
your soul needs. If you feel restricted on your diet, you restrict yourself from
enjoying and embracing.

Plus, cutting out complete food groups can lead to nutritional deficiencies and
hormone imbalances. Moreover, being on a too high caloric deficit for several
days or even weeks will leave you drained.

Extremes are never healthy
[/exposed-and-solved-15-biggest-nutrition-myths-debunked/], remember that! In my
opinion, cutting out foods you love isn't a good idea. A better way is to
incorporate them into your diet as a treat every now and then.

You will lose muscle mass
Since they only encourage you to restrict your eating habits, they miss out on 
encouraging healthy exercise [/the-best-13-habits-and-tricks-of-fit-people/],
such as weightlifting.

Without an adequate calorie intake and stimulation, your body doesn't build or
hold onto muscles.

Furthermore, even on the best high protein diet, you'll lose some muscle mass,
which burns most of your calories throughout the day, even with regular
exercise. Hence, after a restrictive diet, you burn less calories on a normal
day than you did before.

Remember, the more lean muscle tissue you have, the better is your metabolism,
meaning you're burning more calories.

Your wallet will take a hit


All these meal replacement bars and shakes, supplements and other equipment you
need will take it's toll on your wallet.

Stop spending ridiculous amounts of money on nonsense
[/how-to-diet-on-a-super-tight-budget-2/], when real whole food is so much
better for your overall health! Think logically here. Why should a meal
replacement bar provide you with more nutritional value than the actual food?
Doesn't make sense, does it?

You'll most likely feel fatigued
What happens when you're not eating enough for a few days?
[/8-valuable-no-starving-tips-to-eat-healthy/] You will become tired and
unmotivated.

Trending fads don't give your body what it actually needs. That's why your body
is sending a message that there is a problem, that needs to get fixed. Lack of
energy, concentration, focus and even hair loss are not uncommon.

But what does work then?


Here's the trick to a healthy lifestyle with long-term success in weight loss:
Work on your eating habits, incorporate long-term changes over time and eat a
well balanced, nutritious diet.

Remember that no hyped food trend should eliminate whole food groups from your
diet. And why not eat a very wholesome and nutritious diet and enjoy a
chocolate
bar [/3-ingredient-pistachio-chocolate-bark/] every now and then? You don't have
to feel guilty if you crave something sweet.

Actually, the basics of losing weight the healthy way are quite simple:

 * Calories are king. You have to consume less calories than you burn
   [/how-many-calories-do-you-really-have-to-eat-free-calculator/] in order to
   lose weight. Carbs don't make you fat! Fat does not make you fat! The goal is
   to eat as many calories as possible, while still being in a slight caloric
   deficit (10-20% tops)
 * A diet high in protein will lead to better results across the board. Even
   when consumed calories are equal! Aim for roughly 2g per kg / 1g per pound of
   body weight per day
 * Don't do high fat AND high carb. Some people do better with high carbs, some
   better on high fat. Don't mix both
 * You don't have to do any sport to lose weight. But, it's easier when you work
   out, because you can eat more and you'll look better in the end
 * Make sure to focus on weight lifting [/benefits-of-weightlifting/], instead
   of cardio

Have you tried a fad diet before? If so, which one and how was it? Let me know
in the comments down below.

Protein is by far the most expensive macro nutrient and some people just don't have much money. Here's a list of cheap protein sources everyone can effort!

What are the cheapest, high quality protein sources out there?

It should be common knowledge by now, that protein is an essential macro
nutrient and very important for both muscle growth and fat loss. And not just
for bodybuilders!

There's a problem with protein though. It's by far the most expensive macro
nutrient. And a lot of people simply don't have the money to buy several pounds
of high price beef every week.

So I set out to present you with cheap ways to get your protein in. Let's have a
look at the list first and afterwards, I'll add my 2 cents.

Note that all prices are based on what I could find in the UK and no offers were
included, except for whey protein, which is basically always on offer. For whey
I used the average price I paid for my last couple of orders.

Obviously prices will vary from country to country, but the general trend will
mostly be the same.

THE list
Protein sourcePrice per 100g of proteinLentils (dry)£0,58Whey protein powder
£0,96Eggs (whole)£1,15Chicken breast (frozen)£1,52Plain yogurt£1,76Cottage
cheese 0% fat£2,15Egg whites (from eggs)£2,34Chicken breast£2,41Tuna (drained
weight)£3,07Beef mince 5% fat£3,21Tofu£3,31Low fat greek yoghurt£3,64Salmon£6,49
Alright, there you have it. I included meat, dairy and some vegan options, so
there should be something in here for everyone. Of course, there are a lot of
other protein sources out there, but these are the most common ones.

A few things to add here:

 1. Lentils are by far the cheapest source, but also have the smallest amount of
    leucine, which is the most important amino acid for muscle protein
    synthesis. Hence you'll need to consume more protein (and therefore
    calories) from lentils, to get the same effect. Note that other legumes have
    similar protein levels and are also low in leucine. So swap them as you
    please. Canned legumes are always a bit more expensive than dried ones. And
    they can lead to more gas issues, if not rinsed properly...
    
    
 2. Whey might be more expensive in your country. However, always buy online
    directly from the source, if possible. Never in a supplement shop. They will
    always have higher prices, because they have to pay staff and rent.
    MyProtein is widely available and has a good track record from several lab
    tests. But use whatever you like of course. I personally never pay more than
    £9/10€/$11 per kg.
    
    
 3. While protein is super important, as mentioned earlier, don't be dumb and
    consume insane amounts of it. 1g per pound or 2g per kg is enough for most
    people. There's no scientific evidence that suggests you'd need more in any
    circumstance! Plus, less protein is easier on your kidneys and wallet.
    
    

On a fat loss diet
When it comes to a fat loss diet, a caloric deficit is key. There's no way
around that. And in order to make our lives a bit easier, it's usually better to
use low calorie foods, rather than dense, high calorie ones.

The following table lists the exact same protein sources as above, but this time
with the amount of protein per 100kcal. By using both lists, you should have a
nice starting point to plan your next grocery shop.

Protein sourceGrams of protein per 100kcalLentils (dry)7gWhey protein powder20g
Eggs (whole)9gChicken breast (frozen)21gPlain yogurt8gCottage cheese 0% fat16g
Egg whites (from eggs)22gChicken breast22gTuna (drained weight)25gBeef mince 5%
fat17gTofu11gLow fat greek yoghurt7gSalmon8gOne thing to keep in mind here: some
sources increase weight when you prepare them, due to added water, while some
lose weight.

For instance: 100g of lentils will end up being 250-300g on your plate, while
100g of chicken breast will be roughly 60-70g.

Some people feel better on meat, because it's digested very slowly, some feel
better on legumes, because they have more mass and a ton of fiber.

So if you're a good eater and struggle with satiety, try different protein
sources and see if you feel a difference in satiety.

Conclusion
As you can tell from the first list, it can be rather cheap to get your protein
in, if you commit to legumes and protein powder for the majority of your protein
intake. If you combine the two, you'll also get enough leucine in, without
thinking too much about it.

And while it's certainly a bit harder for vegans to hit their protein goals,
especially on a calorie restricted diet, it's possible, if you know what you're
doing.

I hope this helps some people with their food shopping and if you know a cheap
protein source that I missed, let me know in the comments down below!

Maybe you have one that is only available/cheap in your country? I'm curious to
know!

Cheapest protein sources

How to structure a (s)low carb/medium fat diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 3: (S)low carb/medium fat

This is the third and last blog post in a series of posts about the 3 most
important diets: high carb/low fat [/diets-explained-part-1-high-carb-low-fat/],
(s)low carb/medium fat and low carb/high fat (keto)
[/diets-explained-part-2-low-carb-high-fat-keto/].

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the (s)low carb/medium fat diet or
short: (s)low carb.

Macro nutrient distribution
 * Roughly 2g per kg body weight of protein
 * At least 0.5g per kg body weight of fat, more if you like
 * Remaining calories from slow releasing carbs

Simple as that. Most people will opt for a high-ish amount of carbs and low to
medium fat. The main point of this diet is the fact that it's a little higher in
fat than high carb/low fat [/diets-explained-part-1-high-carb-low-fat/], which
covers the bare minimum for hormonal needs and (s)low carb only allows slow
releasing carb sources.

Through a little bit more fat and slow releasing carbs, your insulin levels rise
slower and the spike is not as high, which prevents insulin crashes and
therefore hunger attacks. It's also a lot higher in fiber than a standard high
carb diet, which keeps you satiated.

This diet is basically a middle ground between the other two.

Focus on
Slow releasing carb sources with a lot of fiber like vegetables and legumes. No
high carb foods like fruit, potatoes, rice, bread, pasta or sugar
[/the-basics-what-are-carbohydrates/].

High quality protein [/the-basics-what-is-protein/] from lean meat, eggs and
dairy or legumes and soy products, if you're vegan.

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty fish (or fish
oil), nuts, eggs and avocado. No trans fats! All other fats are fine, including
saturated fats. Just make sure to get a good mix of all fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

Since fat and carbs are not fixed and we have to start somewhere, I used 60g of
fat rather than 40g, which would be the minimum, because the subject enjoys a
little bit more fat in his diet. The remaining calories come from carbs:

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 60g fat = 540kcal
    * 160g protein = 640kcal
    * 2.900kcal - 540kcal - 640kcal = 1.720kcal remaining = 430g
      carbs
   
   

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 60g fat = 540kcal
    * 160g protein = 640kcal
    * 2.100kcal - 540kcal - 640kcal = 920kcal remaining = 230g
      carbs
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to shift fat to carbs or the other way around. Protein stays the same.
Experiment a little bit, if you feel better on more carbs or more fat.

But make sure to only consume aforementioned carb sources.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do low carb/high fat
People who:

 * Need some (explosive) power, like strength athletes and construction workers.
   Basically people who need a decent amount of strength all week
 * Have bad insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Can't control themselves when eating fast releasing carbs like bread but
   don't enjoy fatty meals
 * Struggle with satiety on a normal high carb diet
 * Want to increase muscle mass
 * Want/Need more mass in their meals to sustain a (weight loss) diet

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

How to structure a low carb/high fat (ketogenic) diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 2: Low carb/high fat (keto)

This is the second blog post in a series of posts about the 3 most important
diets: high carb/low fat [/diets-explained-part-1-high-carb-low-fat/], (s)low
carb/medium fat [/diets-explained-part-3-s-low-carb-medium-fat/] and low
carb/high fat (keto).

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the low carb/high fat diet, also
known as ketogenic diet or short: keto.

Macro nutrient distribution
 * Less than 50g of net carbs [https://www.youtube.com/watch?v=0ecPHPbzLAY]
 * Roughly 2g per kg body weight of protein (you could potentially go a bit
   lower)
 * Remaining calories from fat

Simple as that. No, fat does not make you fat, that's nonsense! Too many
calories make you fat. Period.

Don't be afraid of dietary fat! In this diet, it's your primary fuel and you
need it. If you follow the plan outlined below, you'll be fine. Don't
under-consume!

Focus on
Very low carb fruits like berries and vegetables, like broccoli or spinach. No
high carb foods like potatoes, rice, banana, bread, pasta etc. or even legumes.
50g of net carbs are not much.

High quality protein [/the-basics-what-is-protein/] from fatty meat and dairy or
soy products, if you're vegan. Don't be scared of the fatty cuts. Enjoy some
bacon!

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty meat, fatty
fish (or fish oil), nuts, cheese, butter, eggs and avocado. No trans fats! All
other fats are fine, including saturated fats. Just make sure to get a good mix
of all fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 50g carbs = 200kcal
    * 160g protein = 640kcal
    * 2.900kcal - 200kcal - 640kcal = 2.060kcal remaining = 229g
      fat
   
   

Keep in mind that high fat diets can be used for muscle gain, but are not
optimal!

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 50g carbs = 200kcal
    * 160g protein = 640kcal
    * 2.100kcal - 200kcal - 640kcal = 1260kcal remaining = 140g
      fat
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to rather eat more fat and protein and less carbs, in order to stay in a
state of ketosis. Don't eat more than 50g of net carbs. Not relevant to fat
loss, but you'll most likely feel better.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do low carb/high fat
People who:

 * Are mostly sedentary
 * Have bad insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Are (pre-)diabetic
 * Struggle with satiety with a weight loss diet based on carbs
 * Enjoy fattier meals, rather than starchy ones (eggs, bacon, butter and the
   like)
 * Find it simple to follow a diet that strips away carbs (easy to manage, just
   eat stuff that has no carbs)

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

How to structure a high carb/low fat diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 1: High carb/low fat

This is the first blog post in a series of posts about the 3 most important
diets: high carb/low fat, (s)low carb/medium fat
[/diets-explained-part-3-s-low-carb-medium-fat/] and low carb/high fat (keto)
[/diets-explained-part-2-low-carb-high-fat-keto/].

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the high carb/low fat diet that
most bodybuilders and athletes use.

Macro nutrient distribution
 * At least 0.5g per kg body weight of fat
 * Roughly 2g per kg body weight of protein
 * Remaining calories from carbs

Simple as that. No, carbs don't make you fat, that's nonsense
[/the-basics-what-are-carbohydrates/]! Too many calories make you fat. Period.

Focus on
Unprocessed carbs like sweet potatoes, rice or fruits. Unprocessed food doesn't
make you fat, but it's not ideal and unhealthy. The less processed, the better. 
As little added sugar as possible [/the-reasons-you-may-be-craving-sugar/].

High quality protein [/the-basics-what-is-protein/] from lean meat and dairy or
lentils and soy products, if you're vegan.

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty fish (or fish
oil), nuts, eggs and nut oils as well as avocado. No trans fats! All other fats
are fine, including saturated fats. Just make sure to get a good mix of all
fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 40g fat = 360kcal
    * 160g protein = 640kcal
    * 2.900kcal - 360kcal - 640kcal = 1.900kcal remaining = 475g
      carbs
   
   

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 40g fat = 360kcal
    * 160g protein = 640kcal
    * 2.100kcal - 360kcal - 640kcal = 1.100kcal remaining = 275g
      carbs
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to rather eat more fat and less carbs, in order to keep your hormonal
balance in check. Don't eat less than 0.5g/kg of fat! Protein is fixed.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do high carb/low fat
People who:

 * Need a lot of (explosive) power, like strength athletes and construction
   workers. Basically people who need a lot of strength all week
 * Have good insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Are not (pre-)diabetic
 * Can control themselves when eating carbs and enjoy carb-rich meals
 * Want to increase muscle mass

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

Do you really know why fiber is crucial for your health? If not, read on and learn more about the importance of fiber and why most people don’t get enough.

All you need to know about dietary fiber now -  The basics

It's one of the most commonly known things when you start a healthier lifestyle: 
Add more fiber to you diet.

Do you really know why fiber is crucial for your health? If not, read on and
learn more about the importance of fiber in your diet.

The truth is, most people don’t get enough fiber. The average person gets about
18g a day.

You should at least aim for 30g per day.

Tell me more about dietary fiber


Dietary fiber is a plant-based nutrient and maybe you heard of it before as
‘roughage’ or ‘bulk’.

Basically, fiber is a type of carbohydrate
[https://blog.slickcoach.com/the-basics-what-are-carbohydrates/]. Unlike other
carbs though, it cannot be broken down into digestible sugar molecules
(glucose).

Hence, fiber passes through the intestinal tract relatively undigested.

Why do we need fiber?


Fiber is mainly needed to keep the digestive system healthy and intact. However,
it also contributes to other processes, such as stabilising glucose and
cholesterol levels, by absorbing glucose and fats in the small intestine. In
fact, it reduces the glycemic index
[https://blog.slickcoach.com/how-to-maintain-healthy-blood-sugar/] of your
meals.

There is also a strong evidence that eating plenty of fiber is associated with a
lower risk of heart diseases, stroke, type 2 diabetes and cancer.

Furthermore, fiber is fuel for the healthful bacteria in your large intestines,
which help us by making vitamin B12 and by releasing volatile fatty acids. Those
volatile fatty acids are important for the health of our colon.

Increasing your fiber intake will make you feel full longer, which can be
beneficial in a weight loss diet and will help to prevent constipation.

If you want to increase your fiber intake, it’s important to do so gradually. A
sudden increase may make you produce more flatulence, leave you feeling bloated
and can cause stomach cramps. Also make sure you drink plenty of water.

Types of fiber

There are two different varieties of fiber: soluble and insoluble fiber. Both
types are important for an optimal overall health.

Soluble fiber dissolves in water in your digestive system. It becomes a gel-like
substance in your body, which is known to help decrease blood glucose levels and 
LDL ("bad cholesterol")
[https://blog.slickcoach.com/the-ultimate-truth-about-cholesterol/].

Insoluble fiber doesn't dissolve in water. Therefore, it mostly retains it's
shape in the digestive system. The main purpose of insoluble fiber is to speed
up the digestion of food through your digestive system. It also increases fecal
bulk, which makes stools easier to pass.

Foods high in fiber

Actually, it's pretty easy to increase your fiber intake. Just focus on whole
grains, beans, fruits and vegetables. Plus, fiber is also often found in higher
concentration in fruits and vegetables skin.

List of foods, which are high in fiber

 * Lentils, with 16g fiber per cooked cup
 * Back beans, with 15g fiber per cooked cup
 * Green peas, with 9g fiber per cooked cup
 * Bran flakes, with 7g fiber per cup
 * Berries like raspberries and blackberries, with 7g fiber per cup
 * Broccoli, with 5g of fiber when boiled
 * Apples with the skin on, with 4.4g fiber

Fiber and food allergies


Suffering from food allergies can be very challenging when it comes to getting a
healthy amount of fiber. But there is a wide range of fiber containing foods,
which you can be eaten safely.

You should be able to find some foods, which you are not allergic to.

Foods high in fiber and the least likely to be allergenic

 * Apples
 * Pears
 * fresh melons
 * Carrots
 * Potatoes
 * Broccoli

Fiber supplements

Always choose whole foods over supplements!
Fiber supplements, like Metamucil, Citrucel and FiberCon, don’t provide the
variety of fiber, vitamins, minerals and other vital nutrients you need, such as
whole foods do.

Another way to increase your fiber intake is to eat more foods with added fiber.
Added fiber is usually labeled as “inulin” or “chicory root”.

However, some people still need a fiber supplement if dietary changes aren’t
sufficient, if they have certain medical conditions, or if they are on a
VLC-diet [https://blog.slickcoach.com/1000-calorie-diets/] because of medical
conditions.

In those cases, consider a supplement to improve constipation, diarrhoea or
irritable bowl syndrome, but never cut out whole foods completely out of your
diet.

Always check first with your GP before considering fiber supplements.

Can you have too much dietary fiber?


Of course, as with everything else. Too much fiber can interfere with the
absorption of minerals, such as calcium, zinc and iron. It's rarely the case,
but this can cause problems when your overall diet quality is not that good.
Especially when you're taking fiber supplements.

But the bottom line is, fiber has a lot of health benefits! For overall health
it's important to eat a well-balanced diet!

So make sure you get enough fiber in, especially on a calorie restricted diet.

All you need to know about dietary fiber now

While we read on more and more food packages the label “lactose free” or “dairy free”,not everyone knows why the body sometimes reacts sensitive to lactose.

All you need to know about lactose and lactose intolerance now

It's crucial to understand why your body reacts to certain foods in certain
ways. One of those things is lactose and therefore lactose intolerance. While we
read on more and more food packages the label “lactose free” or “dairy free”,
not everyone knows why the body sometimes reacts sensitive to lactose and who
should avoid it.

What is lactose?

Basically, lactose is the carbohydrate naturally found in all sorts of milk,
including the human milk. Nowadays, it is also used as an ingredient in some
processed foods, such as yogurt, chocolate or cheese.

Only humans developed the ability to digest lactose as adults.

What is Lactose intolerance?

Being lactose intolerant means the inability to digest lactose. In order to be
digested properly, it must be broken down in the gut by the enzyme lactase into
two distinct components (glucose and galactose).

Most infants produce lactase for a while. But they lose the ability to digest
lactose after weaning. Which means: Milk is not a natural food for us. That we
lose the ability to digest it properly is a clear indicator for that.

Lactose intolerance occurs in around 90-100% of Asians, 65-70% of Africans and
10% of Caucasians. Basically, lactase activity was sustained only in a majority
of adults whose origins were in Northern Europe or in some Mediterranean
populations. Overall, about 75% of the world's population lose their lactase
enzyme after weaning.

Therefore it's "normal" to be intolerant, especially in cultures that have not
had milk for a long time already.

If you suffer from lactose intolerance, there is no need to push yourself to
drink milk. In fact, milk does not offer any nutrients that can not be found in
other foods.

What are the symptoms of lactose intolerance?
Most common symptoms are:

 * Nausea
 * Cramps
 * Gas
 * Bloating
 * Diarrhoea

If these symptoms occur within 30 minutes to 2 hours after consuming milk or
dairy products, you should check if you suffer from lactose intolerance.

The severity of symptoms varies depending on the amount of lactose a person can
tolerate. Maybe you are sensitive to extremely small amounts of
lactose-containing foods, while others can consume larger amounts.

Just try out if your symptoms vanish, when you stop eating lactose.

Surprising sources of lactose
Medications

This may shock you: even medications, both via prescription and over the
counter, often contain lactose. Even some birth control pills. It improves the
drug's bioavailability.

Processed grains

Sometimes lactose is used in processed grains as a cheaper source of sugar.
Watch out for waffles, pancake mixes, cookies, breads, granola bars and cereals.

Processed meats

Yes, it's probably the last thing you'd expect to find lactose in. Skip
processed meats, such as hot dogs, bacon, sausages and cold cuts and focus
instead on kosher products or national brands with a lactose-free label.

Instant coffee and meals

In fact, you can thank lactose for the products speedy dissolubility. It's
lactose that gives your instant drink or product the texture and flavour.

Margarine

Please don't replace butter with margarine. Most margarines will add a lot of
lactose to your diet, because it helps the margarine to taste more like butter. 
Check the ingredients list!
[https://blog.slickcoach.com/how-to-read-nutrition-labels/]

Foods high in lactose
 * Milk, milkshakes and milk-based beverages
 * Whipping cream and coffee cream
 * Ice cream, ice milk and often times sorbet
 * Cheese
 * Butter
 * Puddings and custards
 * Cream soups and creamy sauces
 * Foods made out of milk, such as yogurt

How do I know if processed foods contain lactose?
I can't say it enough: Read the nutrition label and the ingredient list! Start
in your kitchen by going through the ingredient lists on the foods you already
have at home. That way, you are already informed when you are shopping in the
grocery store.

Lactose doesn't always appear under its common name though. Look for whey,
casein, milk by-products, milk solids, dry milk powder, dry milk solids, nougat
or nonfat dry milk.

How is lactose intolerance treated?
That's pretty easy. You control your symptoms by changing your diet. Just skip
on the foods that contain lactose.

People with lactose intolerance can usually find a level of lactose-containing
foods that will not produce any symptoms. However, listen to your body!

If you're not intolerant and you enjoy some milk products, go ahead! Don't skip
on them, just because there are lactose-free products available.

If you have enough from the coconut oil hype, ghee might be a thing for you. Where you now would use coconut oil or olive oil, you can switch to ghee. 

The Best Guide To Ghee & Are Ghee Benefits Better Than Butter? 

It became quite a "super fat" these days: ghee.

Praised as a healthier alternative to traditional butter, ghee provides a lot of
impressive benefits.

If you have enough from the coconut oil hype, ghee might be a thing for you. In
situations where you'd use coconut oil or olive oil for sautéing or baking, you
could easily switch to ghee. But does it make sense to do so?

What is ghee?
Ghee has it's roots in the ancient tradition of Ayurveda. It was considered a
sacred, medicinal, cleansing and nourishing food.

Basically, ghee is clarified butter. Meaning, it's 100% butter fat. A butter
derivative with no lactose. Yes, you heard that right.

'Traditional' butter contains primarily butter fat, but also milk proteins and
water. In order to create ghee, butter is simmered to separate the oil from the
other components, which are strained off.


Here are just a handful benefits of ghee for you:

Lactose free
People who are lactose sensitive or intolerant usually have no problems
consuming ghee, since it's made from the milk solids.

Boosts metabolism
Ghee is rich in medium-chain fatty acids, which are absorbed directly into the
liver and metabolised as energy.

Good source of cholesterol
The cholesterol in ghee is not something to fear. Levels of cholesterol rise
during periods of stress or when an inflammation is present. Cholesterol rather
acts as a healing agent in the body and help address the inflammation.

Casein free
The protein component of milk is blamed for some milk allergies. When gut flora
is compromised and casein is not being properly digested, the consumption can
actually create an opiate effect in the brain.

Good source of vitamins
Especially of the vitamins K, A and E. Because the volume is reduced, the
concentration of these vitamins is higher.

With all the healthy fats, it's perfect to support the vitamin absorption.

Healthy digestive tract
Ghee converts fiber into butyric acid, which is beneficial to intestinal
bacteria. Furthermore, it helps to increase appetite, fostering better health
and weight loss.

Ghee vs. butter
Both have similar nutritional compositions, but there are a few important
differences.

Ghee is more concentrated than butter. Hence, it contains slightly more butyric
acid and short-chain saturated fats. Therefore, ghee is the more nutrient-dense
choice.

In fact, butter contains 12-15% medium and short-chain fatty acids, while ghee
contains 25% or more. Our bodies actually metabolise these fats
[/the-basics-what-is-dietary-fat/] in a different way than long-chain fatty
acids.

However, ghee is completely free of milk sugar and the milk protein casein.
Whereas butter contains both of them. That is a huge plus for people who suffer
from allergies or sensitivities to those dairy components. Ghee is clearly a
better choice.

When it comes to cooking and food preparation, ghee may be better for 
high-temperature cooking. It's smoke point is 250°C/480°F, which is
substantially higher than butter's smoke point (175°C/345°F).

Personally, I like the taste of ghee more. It has a rich, sweet and deliciously
nutty flavour. Just a tiny amount of ghee adds a lot of flavour to your food.
One tablespoon of ghee can replace up to three tablespoons of butter in a
recipe.

How to use ghee
A condiment
You can use ghee to replace butter as a spread on toast, on steamed vegetables
or on your steak. Use it sparingly, because of it's strong flavour.

Coffee
You may have heard of this trend: Adding butter to your coffee. But this works
just as well with ghee. Try your "bulletproof coffee" first thing in the
morning.

Healing the skin
Yes, you can use it for skincare. Start by washing the ghee carefully to purify
it. Then it can be used as a fantastic moisturiser, which also may reduce the
appearance of scars.

Healing the lips
Chapped or dry lips? Apply a few drops of ghee before going to bed and wake up
with super soft lips.

Deep-frying
Ghee is a ideal fat to use for deep-frying, as it has such a high smoke point.
Try it, to make fried onion rings, a gluten-free fried treat.

How to store it
Pour ghee into a heatproof jar and it will last for a while. It doesn't get
rancid as quickly as butter. Therefore, you can leave it out at room temperature
for about 3 months. If you want to extend it's life, store it in the fridge. In
there, it can last for up to a year.

Too much fat?
Keep in mind, that butter is not so bad. Cholesterol levels are not only
influenced by the things you eat. Not smoking and exercising regularly will help
you maintain a balanced cholesterol level.

In fact, there is no convincing evidence that saturated fat is directly linked
to an increased risk of heart disease.

You don't need to cut butter or other fatty foods out of your diet. Watch your
intake and eat it in moderation.

What is ghee and is it proven to be better than butter?

These days gluten is a very controversial topic. More products are labeled as “gluten free”, since some ‘health experts’ claim that gluten is harmful.

What actually is gluten and is it healthy? - Gluten secrets

These days gluten is a very controversial topic. More and more products are
labeled as “gluten free”, because some ‘health experts’ claim that gluten can be
harmful for most people (not just the ones that actually suffer from celiac
disease).

The truth is, more and more people try to avoid gluten, but don’t really know
what it is and how it affects the body and therefore their health.

What the heck is gluten?
Gluten is a form of protein in grains. Actually it’s two little proteins, called
gliadin and glutenin, packaged together.

However, these kinds of proteins don’t dissolve very well in water. Adding water
to wheat grain, it clusters together and forms a sticky mass. That’s why it’s
often used in baking.

Basically, the thing that makes the dough stretchy and sticky is gluten. Without
it, the ingredients would not bind together in a dough with a good elasticity.

Plus, gluten is also used in cosmetics, hair products and other dermatological
preparations.

Which foods contain gluten?
The most common gluten sources are wheat, spelt, rye, barley, bread, pasta,
cereals, beer, cakes, cookies and pastries. But since wheat is also added to all
kinds of processed food, you have to read nutrition labels if you want to avoid
gluten.

Gluten-free grains are for example corn, rice, quinoa, flax, buckwheat,
amaranth, oats and tapioca. Be careful with oats. They may be naturally
gluten-free, but they can be contaminated by it. Again: Check the nutrition
labels!

A “gluten-free” label on the front of the product is never an indicator that a
food is more natural, healthy or lower in calories. Gluten-free junk food is
still junk food.

Is gluten bad for you?
While there are some people who have to avoid gluten because of allergic
reactions, gluten is definitely not a ‘toxin’ as many gurus try to make you
believe.

If you suffer from a wheat allergy, Celiac disease or a gluten/wheat sensitivity
you must follow a strict gluten-free diet!

On the other hand, if you don't suffer from any of these sensitivities eating
wheat or gluten does not cause damage to your cells nor does it trigger
dangerous allergic reactions.

Gluten is just one of many proteins in a mixed diet, neither harmful nor
essential to a good health. Hence, for the vast majority of people, avoiding
gluten is simply unnecessary.

In other words, if you tolerate gluten, enjoy it! There is no reason to avoid
it. Only roughly 10% of the population are actually gluten intolerant, some of
them to such a low extent, they don't even notice it.

Just because other people are lactose intolerant, doesn't make you stop eating
milk-based products, does it?

Substitutes for gluten
There are a lot of gluten-free flour mixes for baking out there. I tried out a
lot of them. You bite into a gluten free cupcake and you know right away that
there is no gluten in there. It’s just not the texture you get with gluten and
it's not as chewy.

One product you can try for baking is Xanthan gum. It is created from the
fermentation of the bacteria Xanthomonas campestris into a sugar solution. Lot
of weird words, right?

Xanthan gum is one of the substitutes that behaves most like gluten. It’s
elasticity and structure-building capabilities are excellent. For the most
baking recipes you just need about 1/4 teaspoon per cup of flour.

Another substitute is guar gum, which is made from the guar bean plant. It’s
much less elastic than Xanthan gum, but it’s pretty good at binding and
structure-building.

However, it’s a little bit like old chewing gum, pretty hard to chew and not
very elastic. You can use the same amount of guar gum as with Xantham gum.

Really nice alternatives are combinations of psyllium, chia and flax seeds.
Although you have to use a lot of them. They are perfect at binding and at
structure building.

You can make breads with the seeds, which rise and bake up, just like wheat
loaf.

Keep in mind: baking items using seeds always tastes like the seeds, which isn’t
necessarily a bad thing. And after a day or two the bread crumbles.

Conclusion
If you have an allergic response to gluten, stay away from it and go for the
food alternatives outlined above. If your body is fine with gluten, enjoy some
and don't feel bad. You won't get fat or sick from it!

Maca root has so many nutritional benefits. Traditionally it was used in South America to treat imbalances in female hormones and to increase energy. 

The basis: What is maca and how to use it 

The superfood market never rests and give us the opportunity to try foods we've
never heard of before. Every time you go online it seems like there is a new
magic ingredient out there.

There are certainly some you should stay away from, but also some, like maca,
you should give a try.

What is maca?
Maca is a turnip like root and a member of the cruciferous family, like broccoli
and cabbage. It grows in the highest altitudes of the Andes mountains in Peru.
The maca plant produces leaves as well as a small root, about the size of a
radish.

Traditionally it was used in South America to treat infertility, imbalances in
female hormones and to increase energy. Today maca is usually available in
powdered form after being harvested and grounded down.

Why maca is one of the healthiest foods
The maca root has so many nutritional benefits. In fact, it is rich in
carbohydrates, fiber, protein, magnesium, potassium, sulfur, iron, vitamin B1
and B2, vitamin C, vitamin E, sterols and it contains more calcium than milk. It
also contains trace elements, such as zinc and selenium.

You might not have heard much about maca by now and more of other popular
superfoods, such as hempseed, goji berries, spirulina and flaxseed. This is
because maca isn't really as easy to produce as other superfoods, because it
doesn't grow in most environments.

So, what does it do?
Since it has the capability to regulate, support and balance the hormonal system
of both men and women, it is a promising anti-acne herb. It may also help with
fertility, digestion, energy levels and a lot of other sex related processes.

However, maca is also an adaptogen. Adaptogens are substances that raise the
body's resistance to diseases through physiological and emotional health
improvements. Suffering from chronic fatigue? Maca may help you!

Why should I use maca?
Traditionally, maca is used to treat PMS and menopause.

Nowadays, it's been used recently as a natural alternative to anabolic steroids
for athletes, who are trying to achieve muscle hypertrophy.

Furthermore, men and women have used it to increase their libido, fertility and
stamina.

As it gets more and more explored, it also becomes more popular in the skin care
and toiletry industry. It has been shown, that maca root nourishes and softens
the skin and also increases collagen synthesis, which improves the integrity of
the skin's structural matrix. Maca infused products can also help maintaining
hair thickness and fight hair loss.

Maca for men
One of the top reasons men choose to take maca is to restore their libido. Not
just because it's high nutrient content revitalises the body, but also because
maca supports healthy testosterone levels, more and more men use it to support a
healthy sex drive. No, it does not contain testosterone or any other hormone.
Instead it stimulates the male body to produce and regulate hormones in order to
achieve a good hormonal balance.

Maca for women
For women maca can be such a substantial superfood.

Studies have shown that women, taking a maca supplement, experienced a reduction
in many of the most common menopause symptoms. Bye, bye annoying belly cramps.

Not surprisingly, it has been used for centuries as a powerful aphrodisiac,
because it may balance sex hormones and improve mood.

It's no wonder why so many people are turning to natural alternatives for
improving fertility, after several studies shown that Maca increases serum
luteinising hormone, which is associated with fertility.

It's such an all-rounder, isn't it?

How to use it?
For many, maca root is a food used in their daily smoothies, soups and baked
goods.

Consuming it as a powder can be as easy as mixing it into your favourite
smoothie. But it's also available as an easy to consume supplement in capsule
form.

For those of you who already use maca on a daily basis, you might want to
increase your intake, since it's almost impossible to take too much of it.
However, the recommended dosage is about 500mg, twice a day for optimal health.

Who should not use maca?
If you suffer from thyroid disease this is probably not the best for you,
because maca is high in iodine and glucosinolate.

Diagnosed with breast cancer or PCOS? Please check with your herbalist before
using maca.

Otherwise, you should be good to go. Just try it out. You might be surprised by
the benefits, once you incorporating it into your diet.

The basics: What is Maca?

We heard it over a thousand times and it’s highly praised in all kinds of diets: increase your protein intake. Here's why. 

The basics: What is protein

We heard it over a thousand times and it’s highly praised in all kinds of diets:
increase your protein intake.

But only a few people know about the bigger picture and why an adequate protein
intake is important. However, it’s pretty easy to understand the excitement
about protein, since it’s such an important component of every cell in our
bodies. It doesn’t matter if you want to lose body fat, build muscle or just be
healthy.

Now tell me what is a protein!
Protein is one of the three macronutrients, besides carbohydrates and dietary
fat. It’s crucial for building, repairing and maintaining tissues among other
things.

Basically, protein is a bunch of organic molecules made up of amino acids. Amino
acids are joined together by chemical bonds and then folded in different ways.
Hence, they create three-dimensional structures, which are important to the
body’s function.

Maybe you heard of some of them before, such as leucine, arginine, glutamine and
alanine.

Why is protein vital?
Unlike carbs we need protein to live, it’s an essential nutrient.

The body’s structural components, such as skin, muscles, bones and organs are
made up mostly by protein. Many hormones and enzymes, which regulate body
processes and chemical reactions are related to protein. Since we need protein
to make antibodies to fight diseases, an adequate intake in your diet is
important.

Furthermore, it’s vital for optimal functioning, including a good immune system
and metabolism as well as satiety, weight management and performance.

Consuming enough protein can also increase the levels of the hormone glucagon,
which is the opponent to insulin, and helps control body fat. Glucagon is
released when blood sugar levels are low. The liver break down stored glycogen
into glucose for the body to use as energy.

How much protein do I need?
That’s a pretty interesting question. It depends on several factors, such as
your weight, goals, activity level, gender and age.

According to the RDA, the recommended daily intake of protein for adults, who
are at an average weight and activity level, is 56g per day for men and 46g per
day for women.

Well, note that this amount is only to prevent any deficiencies. It’s definitely
not optimal, especially if you are an athlete who trains regularly and hard.

If you train several times per week your protein need might go up to 1.4–2g/kg
of body weight. That means a 68 kg person would need about 95–135g of protein
per day. Older adults need a minimum of 1.2g/kg of body weight.

Also, recent studies show that the RDA recommendation may be as much as 100% off
and we actually need twice as much as currently recommended to be
healthy — especially when we’re older and the body has a harder time repairing
it’s cells. Aiming for 2g/kg or 1g/lbs is a good focal point and easy to
remember. So start with that.

An adequate amount of protein intake with each meal is important to promote
protein anabolism and to maintain muscle mass. This is key, since the biggest
challenge when dieting is to keep as much muscle mass as possible. Even if you
haven’t trained before. That’s why 800kcal diets are worthless und unhealthy.

Plus, as mentioned before, protein is more satiating per g of food than fat and
a whole lot more than carbs. Increasing your protein intake during a fat loss
diet will help you feel fuller and have less cravings.

In a sentence, you need a small amount to survive, but a lot more to thrive.

The different types of protein
There are two different types of protein: Complete and incomplete proteins.

Protein foods, which contain all nine essential amino acids in high-ish amounts
are complete or ideal proteins. High-quality protein include meat, dairy
products, quinoa, tofu/soy and eggs.

Many plant-based protein are incomplete proteins, such as grains and vegetables.
But that’s not an issue, since every food has different amounts of the
aforementioned amino acids. Our bodies have an amino acid pool, which means the
body will automatically combine dietary protein with protein from the pool, to
form the necessary amino acid ratios it needs.

Therefore, the myth that you have to combine several different plant-based
sources in one meal to form the complete protein is nonsense. Your body will
take care of it over the course of the whole day.

Basically, as long as you eat a wide variety of whole foods, you can easily
‘make’ complete proteins. Doesn’t matter if you’re vegetarian or vegan.

There are differences in bioavailability between different sources of protein,
but you’ll not notice it in the end, since those differences are just too
meaningless to effect our bodies and muscles.

Best sources of protein
Eggs
A medium egg has around 6g of protein in an easily digestible form. Therefore,
an omelette is a pretty good way to start the day. Keep the high amount of fat
in mind though!

Soya
Soya is perfect if you are vegetarian, vegan or suffer from a dairy intolerance.
Eating soya, such as tofu, will also lower your LDL. And no, men will not become
women because they consume soya!

Chicken and turkey breast
Those two are the best options when it comes to lean animal protein.

Legumes
They are also a good source of iron and fiber. Feeling hungry after a meal? Add
them to your diet, they will keep you satiated longer! By the way, did you know
that lentils have more protein per 100g than chicken breast?

Fish and seafood
They are a perfect source of protein and essential, heart-healthy omega-3 fatty
acids.

As you can see protein has many important roles. You may understand the hype a
little bit better now.

It’s not just some random bodybuilding-crap to get as big as possible, it’s
essential for a healthy and balanced lifestyle.

Most of you think of carbohydrates, or short “carbs”, as food you have to avoid in order to get lean. Here's the truth! 

The basics: What are carbohydrates

Most of you think of carbohydrates, or short “carbs”, as food you have to avoid
in order to get lean. Thanks to Low Carb evangelists. But actually the majority
of people don’t really know what carbs are and which foods contain them — and
why they are doomed by many fitness “gurus”.

However, what’s more important than the quantity of the carbs you eat is the
quality. Some sources are much healthier than others.

For example: Healthy whole grains, such as whole wheat bread, sweet potatoes,
rice and quinoa are better choices than highly refined french fries, white bread
or candy.

But what are carbs?
Carbs are one of the 3 macro nutrients, besides protein and fat. In fact, they
are the major source of energy for our brain and high intensity work.

Sugar, starch and fiber found in grains, fruits, milk products and vegetables
are all carbohydrates. That’s why they’re present in a wide array of healthy and
unhealthy foods: bread, bananas, milk, popcorn, cookies, spaghetti, soft drinks,
pie, etc.

Essentially, they provide our bodies with glucose, which is converted to energy.
Glucose can be used right away or it can be stored for a later use as glycogen.

Simple Carbs (aka Mono- and Disaccharides)
Simple carbs are faster digested and absorbed by the body, because they just
contain one or two sugars. More commonly known as the typical “sugar”
[/healthy-sugar-alternatives], they are found in fruits, vegetables and milk
products.

Simple sugars can also be found in candy, soda and syrups. Furthermore, they are
made out of processed and refined sugar, which means they don’t contain any
vitamins, minerals or fiber. They are so called “empty calories”. Plus, simple
carbs can lead to spikes in blood sugar levels and sugar highs (and therefore
crashes), because they have a high glycemic index and load.

Complex Carbs (Polysaccharides)
Complex carbs consist of three or more sugars. Foods that contain complex carbs
are for example beans, peas, lentils, peanuts, potatoes, cereals and whole-grain
breads. Unlike simple sugars, complex carbs provide more sustained energy.

Always focus on these kind of carbs, because they promote good health by
delivering vitamins and minerals. Additionally they provide a good amount of
fiber. Fiber is the part of a plant that is not digested by the body. Rich in
fiber are oats, fruits, sweet potatoes, brown rice and whole grain cereals.
Adding more complex carbs to your diet will help you control your portion sizes,
keep you feel full longer and keep your sugar spikes in check!

Carbs and blood sugar levels
Carbs, which are broken down in glucose, enter the blood stream and raise the
blood sugar levels. When this happens the pancreas releases insulin.

Insulin is a hormone that makes our cells absorb blood sugar for energy storage.
By doing that the blood sugar levels start to drop back to a normal level.

On the other hand, when our blood sugar levels drop below a certain point the
pancreas releases glucagon. The hormone glucagon cause a release of glycogen by
the liver.

Now, if blood sugar levels are rising too fast and too often, our cells become
faulty. Over time, they require a higher amount of insulin to react, that’s what
we call a insulin resistance.

Insulin resistance can lead to high blood pressure, high blood fat levels,
weight gain, type 2 diabetes and many other diseases.

Natural carbs that are found in fruits and vegetables, legumes, whole grains and
the like tend to enter the bloodstream more slowly than simple carbs found in
processed foods. Adding good sleep and regular exercise to your daily routine
will help regulate blood sugar and hormone control.

What is the glycemic index (GI)?
Carbs that have a high glycemic index enter the bloodstream as glucose faster
than carbs that have a low glycemic index. Basically low GI carbs take longer to
digest and break down.

For example a meal with lower GI carbs will raise your blood sugar level more
slowly and over a longer period, which is better for long-term health and
body-weight control. Much like the different of caffeine release between a
strong black coffee and a mild green tea.

What’s up with low carb then?
Low carb dieting is a well known diet, especially in modern (uneducated) media.
The reason it “works” is not because carbs are bad, but because one simply
removes 1/3 of the macro nutrients from his diet.

It’s very easy to also gain fat on a low carb diet, actually more so than on a
high carb diet, since most low carb diets are higher in fat, which can easily be
stored as body fat. Carbs can’t be stored as body fat
[/what-kind-of-body-fat-do-you-carry-and-why-its-important] directly and
therefore put on less weight.

Is low carb bad then? No. As a general rule, people who have a more active life
(doesn’t matter if in the gym or at work) need more carbs to fuel their bodies.
Also women tend to feel worse on low carb diets because they burn carbs during
the day, whereas men burn fat during the day.

Simply put, if you’re very active, you’ll most likely feel better on high carbs.
If you’re sedentary all day, low carb might suit you. Try it out for at least 2
weeks to feel the reaction in you body though.
Everybody is different!

Conclusion
Carbs are not an essential nutrient. Our bodies can function without a single
gram of carb in the diet. When we ban carbs from our diet, part of the brain can
use ketones for energy. Ketones are made out of fat. Therefore the myth that the
brain needs carbs is not entirely true. Plus, apart from Ketones, the body can
produce a little amount of glucose from excess protein, via a process called
Gluconeogenesis.

But just because carbs are not vital doesn’t mean they can’t be beneficial. Just
make sure to adjust the amount and type of carbs to your personal circumstances!

Fat is a topic that most of us try to avoid. Sadly, in today’s society fat is a black sheep. The shocking truth is: we can not live without it.

The basics: What is dietary fat?

Fat is a topic that most of us try to avoid. Sadly, in today’s society fat is a
black sheep. The shocking truth is: we can not live without it. Actually it’s an
essential part of our diet. Therefore stop being scared of fat.

Eating fat doesn’t necessarily mean you gain body fat
[/what-kind-of-body-fat-do-you-carry-and-why-its-important]. In fact, fat isn’t
the reason for obesity alone. Sure, it can be a part of the problem, but you
have to look at the whole picture.

Fat is the most calorie-dense nutrient [/the-basics-what-are-macros-and-micros] 
with 9 calories per gram (carbs and protein clocking in at 4 calories each).
Hence, nowadays some foods are designed and marketed as “fat-free” and we are
urged to banish it from our diets.

However, it’s not all bad. The shift to “fat-free” doesn’t implicate that the
food is healthier, since we don’t just cut back on the harmful ones but also on
the healthy fats.

What do we need it for?
Fat is used to store energy, it helps absorb vitamins and minerals, we need it
to build cell membranes and forming hormones. In terms of long-term health you
have to focus on fats that are better for you, such as monounsaturated,
polyunsaturated and some saturated fats.

Types of fat
Not all fats are created equal, but they have the same amount of calories per
gram. What’s really important is to understand the difference between the types
of fat.

Trans fats
This is literally the worst variety of fat. Trans fats are a byproduct of a
process called hydrogenation, which is used to turn healthy oils into solids to
prevent them from becoming rancid. Trans fats can not be found in the
wild — only as a human creation.

Eating a diet rich in trans fats increases the amount of LDL (“bad cholesterol”)
tremendously and reduces the amount of HDL (“good cholesterol”) in the
bloodstream. This may cause inflammation, heart disease, strokes and other
chronic diseases.

Trans fat can make food taste better, last longer on grocery store shelves, and
are more hazardous for your heart. Just a small amount of trans fat can harm
your health. That’s why you should really avoid foods like: cakes, pies and
cookies (especially with frosting), margarine (stick or tub), fried fast foods
and cream-filled candies.

Saturated fats
Saturated fats are in between good and bad for your wellbeing. Their fatty acids
contain no double-bonds, which means the chains are “saturated” in hydrogen.

Common sources are red meat, whole milk, cheese and coconut oil for example.
Eating a high amount of saturated fats can increase your total cholesterol and
tip the balance toward more LDL. For that reason you should limit the intake to
under 10% of your total calories per day. Coconut oil is a special case
though — you can consume it safely.

Monounsaturated fats
Monounsaturated fats have two fewer hydrogen atoms than saturated fats, because
they have a single carbon-to-carbon double bond. This is the reason why
monounsaturated fats stay liquid at room temperature.

Considering monounsaturated fats instead of saturated or trans fats will help
maintain healthy cholesterol levels. Good sources of them are olive oil, peanut
oil, avocados and nuts in general.

Polyunsaturated fats
Always focus on these essential fats! We need them for normal functioning
bodies. Essential means you need to get them through your nutrition. Your body
can’t produce them itself (much like protein, unlike carbs).

Polyunsaturated fats are vital for building cell membranes and the covering of
nerves, for blood clotting, muscle movement and to help fight inflammations.

Maybe you know omega-3 fatty acids and omega-6 fatty acids, which are the most
common types. Eating more healthy fats will reduce harmful LDL and improve your
total cholesterol level by lowering triglycerides.
Add fatty fish like salmon, mackerel, sardines and flaxseeds, walnuts, chia
seeds, canola oil and unhydrogenated soybean oil to your diet to increase your
intake of good fat. Also make sure to consume more omega-3 than omega-6. Too
much omega-6 in relation to omega-3 is detrimental to your health, despite being
“healthy fats” as mentioned above.

How much fat do you need
Well, that depends on your lifestyle, your health and fitness goals, as well
your digestion, activity level and genetics. But to stay healthy and to keep all
your hormones work properly you should eat at least 0.5g per kg body weight (or
0.25g per lbs). So a 80kg male should consume at least 40g of healthy fats per
day — give or take of course.

Some people might want to consume way more and cut back on carbs, out of
personal preference. We’ll cover that in another blog post!

Watch out for labelling
Read the nutrition labels! [/how-to-read-nutrition-labels] Claiming the product
as reduced-fat on the front label actually means that the item contains 25% less
fat per serving than the regular version — it could still be very high in fat,
especially in trans fats. Same with light or “lite” products, which means the
food contains 50% less fat per serving than the regular version.

Furthermore they often add extra sugar to make up for the missing fat. Again:
It’s absolutely necessary to read and understand nutrition labels!

Some healthier food swaps:
 * Cook with monounsaturated oils, like olive oil, walnut oil or coconut oil
 * Choose skim or low-fat fairy products
 * Skip fried foods and choose grilling, baking or roasting instead
 * Limit your intake of fast-food, processed foods, sweets and desserts
 * Replace fattier sauces with mustards, vinegars and lemon juice

Conclusion
We need “good” dietary fat. Among other things, it’s very important for our
hormone production. Fats are structural components of some of the most important
substances in our body. This is also the reason why some women, who have too
little body fat, can experience an intermitted menstruation.

Same with men: following a super-low fat diet can lead to massively decreased
testosterone levels, bad mood, sluggishness and even depression.

Instead of skipping on your daily required dietary fat, you should try to cut
down the intake of unhealthy fats and rather choose healthy fats.

Enjoy some nut butter and don’t feel guilty!

Understanding how your body responds to various nutrition can be very
complicated. But by following a few general rules and knowing a handful of major
pieces to the puzzle can get you very far. Therefore, here are the basics for
you!

When it comes to the different types of nutrients, it’s important to understand
these two: macronutrients and micronutrients.

But what is a nutrient?
Nutrients are chemical substances, which we derive from the food we eat. In
fact, we get the energy we need for the metabolic processes in our bodies from
those nutrients. All our basic functions — like breathing, heart beat and brain
work — are fuelled by the nutrients we eat.

Macronutrients
“Macro” suggest that our bodies needs them in a larger amount. Basically these
are nutrients that simply provide calories or energy to grow, develop, repair
and feel good.

There are three main macronutrients that you probably already know:
carbohydrates, protein and fat. They all serve different but essential purposes,
therefore you need the right amount of them in your diet.

As a side note: Protein and fat are mandatory for our bodies, carbohydrates are
not — although you should not be scared of them as the media sometimes wants you
to believe.

Some of you may wonder, if water is also counting as a macronutrient. It sure is
an essential nutrient needed in a large amount. But water contains no calories
and no energy.

You can find each macronutrient in almost every food in different percentages.
Let’s discuss each of them in more detail:

Carbohydrates: Or short carbs, are comprised of small sugar chains that the
digestive body breaks down into glucose to use as energy for our body’s
functions. The more active you are, the more carbs you need to have the
necessary energy to perform. If you are an office worker you will need smaller
amounts of carbs as you burn less calories.

Protein: Is our body’s building block. It’s essential, because it’s needed to
build and maintain almost everything that makes up the body, such as skin, hair,
tissues, bones and muscle mass. Consuming an adequate amount of protein will
slow down the ageing process and the break down of body tissue.

Fats: These are stored by our body for future use. Most people think, that you
should avoid fats, but monounsaturated and polyunsaturated fats are necessary
for the proper function of the body. The truth is fat doesn’t necessarily make
you fat [/the-basics-what-is-dietary-fat]. Excess calories will make you gain
body fat!

Micronutrients
These nutrients are needed in a smaller amounts. Maybe you know them better as
vitamins and minerals. But because they are needed in smaller quantities,
doesn’t mean that they aren’t crucial for our bodies. Working together in tandem
with macronutrients, they keep our bodies working properly, maintain energy
levels, cellular function and physical and mental well-being.

Basically macronutrients provide the energy and building materials and
micronutrients provide the “workers” to make the body function.

Focus on unprocessed foods, because they contain a better quality and quantity
of macronutrients and micronutrients. For example the quality of protein in a
McChicken is not the same as the protein in a lean chicken breast. Understanding
this is the first step towards getting your nutrition plan align with your
health and fitness goals.

Always remember: “You are what you eat.” Don’t put crap in your mouth. But don’t
focus too much on how much vitamin a/c/d/etc. you need per day. Follow a diverse
diet with lots of vegetables and some fruits and you’ll most likely be fine.