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?

Let me clear things up: You don't need any fancy stuff to get a proper workout in. However, small changes can make a big impact.


The best workout equipment you actually need! 

There is so much talking out there about what you need and don't need for a
proper workout. Let me clear things up: You don't need any fancy stuff to get a
proper workout in.

However, small changes can make a big impact. There are some pieces, which are
nice to have and amplify the effectiveness of exercises.

Over the years I've tried a ton of products and I know what works and what
doesn't. So let me share with you my recommendations, which will save you money,
time and injuries.

Think twice about
Before I get into my favourites, let me explain why you should think twice about
buying a waist trainer or lifting belt.

Waist trainer
There is not a single piece of evidence to support the idea that your body can
be moulded into the desired shape using a waist trainer.

The most common marketing statement from companies looks something like this:
"Waist trainers will help you to lose fat from your waist, metabolise fat,
release toxins, compress your core and reduce food intake throughout the day."

NONSENSE! You'll only lose water weight. NOT fat!

Do you think you get slimmer legs by wearing super tight pants? No. Same with
waist trainers. You will definitely not lose fat or lose fat faster by wearing
them.

You might lose some weight (but sure as hell no body fat), but the reason behind
that isn't magical:

Wearing a waist trainer makes you sweat more. Hence, you lose water weight.

You can save the money and achieve real fat loss in a cheaper way: proper
dieting and a good workout routine.

Lifting Belts
If you can answer one of the following questions with "yes", you could think
about buying/using a lifting belt:

 * do you have a back/spine/core injury?
 * do you bench press at least 1.5x your body weight?
 * do you squat at least 2x your body weight?
 * do you deadlift at least 2x your body weight?

None of the above? Then you most likely don't need a belt!

A lifting belt can increase strength and reduce risk of injury by increasing
intraabdominal pressure. Basically, because you're able to push your abs against
the belt, you have more pressure and therefore more stability in your core
section. Which then, in turn, can improve performance and decrease injury risk.

And that's where most people get a belt wrong: they either use it to compensate
a bad form or don't use it correctly, because they wear it way too lightly. A
lifting belt has to sit very tightly around your midsection. If you can walk
around with it after your set, you're doing it wrong. You have to be able to
push your core against the belt. If you wear it like a fanny bag, it's useless.

But why the specific questions above? If you have an injury, a belt can be a
good idea to take load off your back, spine and core. And it can also help with
strength if you're already very strong and you're reaching your body's limit. In
that case, you can go beyond your limit by using a belt.

If you're not even remotely close to your limit, which is the case for 99.9% of
gym rats out there, you're not doing yourself a favour. You use your core less
during workouts and therefore build less muscle mass in that area.

Essentials what you should have in your gym bag
1. Blender Bottle [http://amzn.to/2iXOo44] - The best water bottle


Good hydration is the most important thing during a workout. Skip on sugary,
calorie-loaded sports beverages and go for plain or fruit-infused water.

It's best to get a refillable, resealable water bottle, which is good to carry
around and easy to clean.

I personally love the BlenderBottle, because you can use it for lots of
different drink and shakes, such as fruit drinks, smoothies, yoghurt, etc. You
can also mix thick textures such as peanut butter or ice cream without a
problem.

Sometimes I use it in the kitchen when creating gravy, omelette or pudding
mixtures. It really is an "all-in-one" solution bottle.

If you're looking for a bottle, the BlenderBottle is a must-have. Trust me, I
tried out all kinds of different bottles.

2. Good quality fitness apparel


If you’re looking for affordable gym clothes with superb quality, look no
further!

Echt Apparel it is [https://echt.com.au/]. No, I’m not sponsored by them (I
would love to ;)), I'm just in love with their quality and price.

I tried them all: Nike, Gymshark, Adidas, Myprotein, Primark, H&M... but nothing
was as good as Echt-clothes. If you follow me on Instagram, you always see me
wearing Echt leggings and tops. They're simply amazing.

Don’t be put off by their location. They offer a worldwide flat rate shipping.
Thank me later!

3. Mpow Cheetah [http://amzn.to/2AemSH9] - Good quality Bluetooth headphones


I don't know about you, but for me, good music makes the difference between a
good workout and a fantastic workout.

Some people might feel it distracting, but I feel more in the zone as I can tune
out what's happening in the gym.

I tried out a few brands, such as Sony and Bose. But the MPow Cheetah's are the
absolute best.

They are absolutely affordable and super handy. You're getting the quality of a
£100 pair of headphones for a fraction of the cost.

4. Converse [http://amzn.to/2iXT7mk] - A good workout shoe


Some people wear running shoes when lifting weights. I mean, come on! They are
called running shoes for a reason. Wearing the wrong shoes makes the whole thing
much more difficult than it needs to be.

How? It creates an inherently unstable structure for a lift. Instead, wear shoes
with a harder, flat sole (I love to squat in Chucks) with a little arch and
ankle support.

5. Habinger workout gloves for Men [http://amzn.to/2iZwvlk] and Women
[http://amzn.to/2iZw62i]


No, gloves are not just for girls. Maybe you're just like me and tired of open
calluses while deadlifting.

Habinger's are simply the best. They are extremely durable and comfortable at
the same time. My husband lifts very heavy and it took quite some time before we
started to see some signs of wear.

Furthermore, what I experienced is they give you a good wrist stability, which
is pretty nice for heavy exercises such as bench press, dumbbell press or
military press.

6. Lifting straps [http://amzn.to/2k1E0F3]


I agree that it's important to build your grip strength than only rely on
straps. However, for me as a woman, it's nice to see how heavy you can go, but
my grip is not strong enough to hold a 100kg deadlift.

If you have trouble going heavy on certain exercises due to grip failure, too,
you should give straps a go.

Mind, let your grip break down before you strap. This way you'll build your grip
strength while being able to lift heavier. Also, look for straps which don't get
loose while lifting or are overly tricky to wrap tightly.

9. Myprotein Muscle Foam Roller [http://amzn.to/2AXdwyN]


If you never tried out a foam roller, you're missing out on one of the best
tools for recovering and injury prevention.

Rollers are the most popular mechanism for self-myofascial release. Rolling
yourself out on a foam roller is an affordable alternative to massage therapy.

You don't even need to work out regularly to get the benefits of foam rolling.
Simply use the roller during a commercial break to release some tense muscle.

What do you think about my gym essentials? If you have anything to add to the
list, please let me know in the comments below!

BTW, this blog post is not sponsored

The best workout equipment you actually need! - 9 things to always keep in your gym bag

Detox teas have been all over social media and the hype just doesn't seem to stop. They are marketed to be some kind of miracle products.

Why you don't need detox teas and should stop drinking them NOW! 

Detox teas have been all over social media [/truth-about-extreme-dieting/] and
the hype just doesn't seem to stop. If you follow any celebrity or fitness guru,
chances are you've seen some kind of detox tea or juice.

They are marketed to be some kind of miracle product.

Before you go right ahead and buy a pack of detox tea, read on and let me tell
you why these teas are not as magical as you think they are.

What is a detox tea
The majority of detox teas are a mixture of various herbal teas, such as green
tea, mate teas, oolong and black tea. Some of them contain additional
"superfoods" like goji berries, ginseng, green powders etc.

You get it, detox teas are simply basic teas mixed together, that cost almost
nothing to produce. Therefore more money can be spent on marketing campaigns.
That's the reason why you see so many celebrities and "fitness gurus" promoting
these products, not because they actually work [/weirdest-fads/].

Do they deliver what they promise?


Let's get it right out of the way, such detoxes and cleanses aren't going to
cure all your illnesses or detox your body in any way.

Truth is, there is no proven evidence that those trendy cleanses and detox diets
help to reduce or reverse the damages of toxins in our bodies.

In fact, drinking herbal tea, cold-pressed juices or lemonade isn't going to do
anything about it. You will do a lot more for your body if you exercise
regularly, eat a lot of nutritious foods, quit smoking, watch your alcohol
intake, minimise drug and medication use, get enough sleep and manage your
stress levels.

There are no shortcuts to a healthier life and longevity, and an overpriced tea
won't help you with anything. If your lifestyle is shitty, you can't undo it by
taking "magic" pills, powders, teas, juices and cleanses.

Detox teas and weight loss
The rapid weight loss aspect is the strongest selling point for many of these
detox diets.

On top of drinking these teas and juices you have to restrict your calorie
intake tremendously. Mind, every starvation diet will induce a rapid loss of
weight. However, you will lose mostly water, glycogen and muscle mass, and some
body fat [/weight-loss-vs-fat-loss/].

Remember, the goal is to lose body fat, not muscle mass!

Furthermore, a very low-calorie diet comes with quite a few negative side
effects. Your energy levels will crash, you'll struggle with hunger, cravings,
depression and more.

Never even think about trying such weight loss extremes no matter how sexy the
marketing claims are. They're completely unnecessary and your money is better
invested in real food and good advice!

Instead, opt for a natural method to "detox": Live healthy.

How to lose weight the right way


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 [/truth-about-body-fat-reduction/].

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 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 fewer calories than you burn
   [/calorie-underestimation/] 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 [/cheapest-protein-sources/] 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 exercise 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, instead of cardio
   [/cardio-vs-weight-training/]

Another common mistake people make is they eat too many foods that are high in
calories but don't satiate them well.

What exactly are "toxins" and how do our bodies process them?


Basically, a toxin is a poisonous substance, which can be ingested or inhaled.
There are not only chemicals but also abound in nature.

See, your body is constantly bombarded with toxins, which isn't necessarily a
bad thing. If your body wouldn't know how to respond to them, our species
wouldn't have survived very long.

Look, if you have a liver, you don't need detox cleanses. The liver creates,
stores and controls the systemic levels of various proteins and nutrients, which
are vital for life. Furthermore, it clears toxic or unwanted substances from the
blood.

A lot of people make claims about "detoxing" the kidneys. Utter nonsense.
Similar to the liver, they remove toxins and waste products from the blood. But
they don't store them, as it's often claimed.

So, you can rest easy, you won't die if you're not buying detox teas or
cleanses. Your body is supposed to do it by itself.

Have you tried a detox diet before? If so, which product did you try and how was
it? Let me know in the comments down below!

Why you don't need detox teas and should stop drinking them NOW for the sake of your health!

You have a friend that did X and lost a bunch of weight you say? Enjoy a compilation of the weirdest fasds of this century!


Exposed & Solved: Weirdest fad diets and what they really do! 

Oh yeah, one of my favorite topics: diet controversy. Every guru out there has
his own diet/regime/program/nonsense he or she wants to promote and each of
them
is superior, right? [/the-sad-state-of-the-fitness-industry/]

But they all have clients for whom the diet worked, so it must be good, right?

Oh - you have a friend that did X and lost a bunch of weight you say? THAT diet
must be the king of all diets then, right? Heck, no!

Good thing there's another episode of "Exposed & Solved" [/tag/exposed-solved/].
Enjoy a compilation of the weirdest fad diets of this century!

My advice: Please don't even think about trying one of these nonsense diets!
[/give-up-on-fads/]

1. The hCG diet


I did read a lot about the hCG diet the past few months. First of all, if a diet
only works with additional supplementation, injections and whatnot, it can only
be utter nonsense.

This diet involves being injected with the pregnancy hormone human chorionic
gonadotropin (hCG). These shots are legal. However, on top of these shots you
have to take hCG drops, pellets, and sprays, which are illegal according to the
FDA.

Nope, we're not done yet! You also have to limit your calorie intake to 500
calories per day for - hold your horses - 8 whole weeks! You heard that right:
500 kcals per day. Are you nuts?

Of course, you will lose weight, but a lof of it will be water weight and
muscle
mass. [/weight-loss-vs-fat-loss/] And you will gain most of the weight right
back, when you go back to your normal eating behaviour. Plus, you will feel
fatigued, irritable and depressive.

Oh, and for the men: your breasts might swell while being on this hormone.

2. The cabbage soup diet


Cabbage soup? I didn't even want to know what it's about, it already sounds very
one-sided.

Basically, this diet forces you to eat watery, limp cabbage soup every day for
several weeks - not so yummy.

Will you lose weight? Heck, yes. It's a low calorie, low protein, and low-fat
meal. But also low in nutrients. See, you will lose weight in a short period of
time. But again it's not all body fat, mostly water, and muscle, which explains
the rapid weight loss.

As with every fad, the weight will go straight back (or you will even gain more
weight) once you go back to your normal eating habits.

Generally speaking, stay away from diets that consist of only one meal option.
Your diet should be well balanced and nutritious. And high in protein!

3. The baby food diet
Followers of the baby food diet rely on pre-portioned baby foods to fight
cravings and maintain weight loss. Nutritionally speaking, the baby food diet is
not for adults - as the name suggest.

I mean, I get it: babies are sensitive, hence the food they consume has to be
managed carefully so that their little bodies get all the nourishment that they
need. What is good for a baby, should be good for me too, right? Not
necessarily.

See, babies eat baby food because they have no teeth to chew. Plus it's not even
healthier than whole foods. Baby food is processed and strained and can contains
huge amounts of refined sugar. Plus, it lacks fibre, which is crucial for an
overall healthy digestive system.

It's not even remotely helpful to lose or maintain body fat.

The immense costs are another con. Buying enough baby food to feed an adult
every day is expensive. It's much cheaper to cook whole food meals at home.

4. The cotton ball diet
When I heard of this fad I was like "What the heck?!". Eating disorder-alert!

This diet forces you to eat cotton balls before each meal. The stupid idea
behind it, is they fill your stomach so you don't eat too much real food.

However, cotton balls have no nutritional value and can damage the digestive
tract. Mind, that cotton balls aren't even made of cotton. They're composed of
bleached, synthetic fibers. And eating stuff that isn't food to lose weight
sounds just wrong, doesn't it?

5. The Hollywood diet


This diet claims that you can lose about 5lbs in 24 hours. Plus, it claims to
help your body to detox, cleanse and rejuvenate. Sounds too good to be true.

How? All you have to do is purchase overly expensive fruit juices, skip the food
and drink the juices four times for the next 24 hours.

However, I guarantee you, that you will feel tired, cold, get headaches,
dizziness, anxiety, and irritability, since you're taking in around 400 calories
(which isn't enough at all). And most of it is fruit sugar. Useless.

6. The cigarette diet
This one makes me very, very angry. It's by far the most harmful fad I've ever
heard of. The cigarette diet is a weight loss fad that uses cigarettes to help
suppress your appetite. It was originally created as an advertising campaign,
but some people have adopted this diet to lose weight.

Mind, smoking is the cause of many deadly medical conditions.
Please, never ever start a habit as harmful as smoking to lose weight!

Here are a few more cons of this fad, just to make sure you understand how 
harmful this fad actually is:

 * Increases heart rate and blood pressure and reduces the amount of oxygen the
   heart receives
 * Raises the risk of blood clots, which might lead to heart attacks
 * Harms blood vessels (including the ones found in the heart)
 * Makes lung cancer much more likely
 * Makes it more difficult to breathe and inhale deeply
 * Prevents the body from repairing itself
 * Raises the risk of a stroke and cardiovascular complications

See, it's a very poor quality diet for weight loss. Not to mention that calories
are still king. If you over consume calories while being a smoker, you'll still
get fat. Period.

7. The blood type diet


This fad claims that your nutritional needs depend on your blood type. Which is
supposed to explain why some people lose weight and others don't while being on
the same diet.

According to this theory, type O's need animal protein, intense exercise and
should avoid dairy and grains. Type A's feel best when they follow a fresh,
organic and vegetarian diet. Type B's have the advantage of a more robust
digestive system, so they can tolerate a variety of foods. Type AB should
combine Type A and B recommendations.

You believe in this? Well, researchers examined data from 1415 studies
[http://ajcn.nutrition.org/content/98/1/99.full]. Results show that not a single
study backs up any health benefits of the blood type fad.

If you ask me, enjoy what you actually like, not what somebody tells you. Listen
to your body.

Why you will have no long-term success when it comes to weight loss with these
fad
Generally speaking, every diet program that promises a weight loss of 5 lbs (2
kg) per week consistently is utter nonsense! [/truth-about-extreme-dieting/] 
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,
mostly water, and muscle, which explains the rapid weight loss.

Basically, your metabolism 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 behavior, the water you've lost
gets back, your muscles don't and you still burn fewer 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.

Before starting a diet ask yourself "Can I picture myself eating this way
forever?"

What to do instead?


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, high protein diet. [/truth-about-body-fat-reduction/]

Remember that no hyped food trend should eliminate whole food groups from your
diet. [/one-size-fits-all-diets/] And why not eat a very wholesome and
nutritious diet and enjoy a chocolate bar 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 in order
   to lose weight. [/calorie-underestimation/] 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% deficit)
 * A diet high in protein [/cheapest-protein-sources/] 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
   [/diets-explained-part-1-high-carb-low-fat/], some better on high fat
   [/diets-explained-part-2-low-carb-high-fat-keto/]. Don't mix both
 * You don't have to do any exercise 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 [/cardio-vs-weight-training/]
 * If you need to lose weight in a very short amount of time, try the PSMF
   [/the-psmf-diet/] diet. It's the most scientifically proven crash-diet

Have you tried one of these fad diets before? If so, which one and how was it?
Let me know in the comments down below!

Exposed & Solved: The 7 weirdest fad diets and what they really do to your health!

When trying to lose weight many people look for all kinds of magic foods,
juices, pills and the like, that claim to somehow help them reach their goals
faster. And I understand them. If it speeds up the process a little bit, why
not
give fat burners, more cardio sessions, or so-called "weight loss foods"
[/the-best-magic-pill-when-it-comes-to-weight-loss/] a try?

That's the main reason why many people drink apple cider vinegar (ACV). But does
it really help you with weight loss or improving your health? This is another
installment of "Exposed & Solved" [/tag/exposed-solved/], let's see what the
hype is all about.

What is apple cider vinegar?


Apple cider vinegar has been touted as a cure-all for decades. I've seen all
kinds of claims on the Internet, from stopping hiccups to whitening teeth, and
even banishing dandruff. Sounds like it's the real deal, right?

What's in it?
ACV mostly consists of apple juice with added yeast. The added yeast turns the
fructose into alcohol (a process that is called fermentation). Bacteria then
turn the alcohol into acetic acid, which gives the vinegar its sour and strong
taste.

The claims about apple cider vinegar
Many people use ACV as a "wonder tonic", which is supposed to improve health and
body composition.

However, there are even more claimed advantages of ACV, such as the following:

 * It directly burns body fat
 * It reduces appetite
 * It stabilises blood sugar levels
 * It increases insulin sensitivity

The truth about apple cider vinegar
Let's see what studies have to say about these claims.

Weight loss


Well, the problem is that there is no single proven evidence that ACV boosts fat
loss in human beings. There is one study taken on rats
[https://www.ncbi.nlm.nih.gov/pubmed/27209492], which shows that a high-fat
diet, including ACV, helped to minimise fat gain.

Mind, rats are not people. These effects have never been proven or demonstrated
on humans.

In this study, the rats had to drink the human equivalent of over two and a half
cups of ACV. Which is more than 20 times the recommended serving size.

Another study was done [https://www.ncbi.nlm.nih.gov/pubmed/19661687] where 174
obese, but healthy individuals had to drink 2 tbsp of ACV for 12 weeks. Results
show that they lost 4 lbs (1.8kg) on average.

Let me point something out: They would've lost far more (probably around 15
lbs/6.8kg over the same period of time) if they would've implemented a proper
diet and workout routine.

Long story short: There is no single piece of evidence that proves that ACV
helps with or boosts fat loss. Hence, if you're drinking it to lose some weight,
save your money and spend it on real food or a gym membership.

Furthermore, you can't rely on certain foods, drinks, and pills that are
claimed
to work wonders, when your diet is bad [/the-clean-eating-trend/].

But why are they so popular? Quick weight loss [/give-up-on-fads/]. And - sadly
- that's what most people want nowadays. Quick and cheap solutions. What they
don't consider is, when the diet ends and they go back to their normal eating
habits, their glycogen stores get replenished, the water retention comes back
and also the pounds they've lost.

They lose weight not fat [/weight-loss-vs-fat-loss/]!

Appetite reduction


This one is somewhat true. One study
[https://www.ncbi.nlm.nih.gov/pubmed/16015276] shows that ACV indeed increases
satiety after a meal. But the devil lies in the detail.

See, ACV might reduce appetite because it slows down the rate at which food
passes through your stomach. But is can also make people nauseous. Plus, the
effects are too mild to really matter in the long run.

Again, if you buy ACV to suppress your appetite, rather save your money or spend
it on whole foods that are rich in fiber [/what-is-dietary-fiber/].

Blood sugar stabilization


This one is true. This study shows [https://www.ncbi.nlm.nih.gov/pubmed/7796781] 
that ACV taken after a carb heavy meal helps to keep the blood sugar levels
stable. This can be especially beneficial for individuals that suffer from
diabetes (again, it's not a wonder elixir).

But let's dig a little bit deeper. The "problem" is that the reducing effect on
the blood sugar levels only last a few hours because ACV delays the
metabolisation of carbohydrates.

Hence, it doesn't reduce or eliminate the spike in blood sugar levels, it simply
delays it.

Insulin sensitivity improvement


It is true that ACV might improve insulin sensitivity
[https://blog.slickcoach.com/definite-insulin-guide/] in people who suffer from 
pre-diabetes or diabetes [/diabetes-and-nutrition/]. But you know what else
improves it? A proper diet and workout regime.

See, this study [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770158/] proves 
that losing weight improves insulin sensitivity. It's a nice side-effect of body
fat reduction.

Always get to the roots of the problem first. And don't try to use some
marketing claimed "superfood" as a shortcut.

Bottom line
In other words, don't bank on apple cider vinegar when a healthy, well-balanced
diet and a proper workout routine will do way more for you.

Good news if you hate drinking ACV and have been forcing yourself to endure the
sour flavour purely for weight loss purposes - you can easily lose weight
without it! It's no magic weight loss elixir!

Fix your diet and workout routine, before thinking about buying stuff like that.

However, if you like the taste you can add it to salads or add it to your
morning lemon water.

Have you tried apple cider vinegar? What is your experience with it so far?

Exposed & Solved: Apple cider vinegar and weight loss - Does it really work wonders?

I'm so tired of hearing people say "When I turned 35 my metabolism slowed down and the fat started to accumulate." Stop making excuses! It is possible!  

The Metabolism Myth: It is possible to lose weight after turning 40

It's no myth that it can get a little bit harder to lose weight as we age. 
However, it is a myth that it's super hard or even impossible to lose stubborn
excess fat [/metabolic-myths/].

I'm so tired of hearing people say "When I turned 35 my metabolism slowed down
and the fat started to accumulate." Stop making excuses
[/you-are-your-biggest-enemy/]! It's possible to lose body fat as you age and
it's definitely no rocket science!

It's you, not your metabolism!


Yes, it is true that the metabolism usually decreases slightly as we age. 
Slightly being the operative word.

Meaning, older people burn on average fewer calories than younger people when at
rest. However, this is not inevitable. It's mostly due to a decrease in the lean
body mass because they have less muscle mass. Here's the problem: People get
sedentary as they get older and don't adjust their caloric intake.

Muscle tissue is active and requires energy. Fat, on the other hand, is passive
- it functions as storage for energy.

The more lean muscle you can manage to maintain as you age, the better you age,
the healthier you are, and the more calories you'll burn. However, a natural
decline in muscle mass and strength occurs. But this doesn't make it impossible
to lose weight.

That's why it's so important to stay active as we grow older and to get a decent
protein intake.

Most of the weight gain and muscle loss as we age is preventable - and even
reversible.

How to lose weight when you get older


As our muscle mass decreases, our caloric needs decrease, too. When it comes to
weight loss there is no difference between a 20-year-old and a 50-year-old. 
Calories are king [/create-your-own-meal-plan/].

Plus, study after study has shown, that a diet high in protein will lead to
better results across the board. Even when consumed calories are equal.

This, in part, comes down to the thermic effect of food. To keep it short,
20-30% of the calories you consume from protein are needed to digest the food.
Therefore 200g of protein will increase your daily expenditure by 160-240 kcal. 
Fat has basically no thermic effect and does not increase your expenditure.

Calories in, calories out still hold true though! But by consuming higher
amounts of protein, your overall deficit becomes bigger due to a higher caloric
expenditure. Simple math.

The higher amount of protein will also spare muscle on a fat loss diet, which
means you'll not lose as much muscle mass as you would on a diet low in protein
(your body will not only burn fat on a deficit but muscle too!). Which is
especially important as we age.

So high protein it is [/cheapest-protein-sources/]. In general, aim for roughly
2g per kg of body weight or 1g per pound of body weight per day. Going a little
bit higher than that could be necessary to protect muscles even more, depending
on your genetics. But don't do 300g protein diets like some bodybuilders do!
Your kidneys will thank you.

Now that we have protein figured out, we have fat and carbs left. Depending on
your body type, genetics and preferences, you should have one of them high and
one low. Don't do high fat AND high carb! Some people do better with high carbs,
some better on high fat.

Remember that no hyped food trend should eliminate whole food groups from your
diet [/truth-about-extreme-dieting/]. And why not eat a very wholesome and
nutritious diet [/meal-planning-101/] and enjoy a chocolate bar
[/raw-snickers-bars/] every now and then? You don't have to feel guilty if you
crave something sweet.

Furthermore, you don't have to do any sport to lose weight. Again, caloric
deficit is all you need.

However, if you want to workout make sure to focus on weight lifting, instead
of
cardio [/cardio-vs-weight-training/]. Yes, even the ladies. You won't get "too
muscular", that's a myth [/biggest-fitness-myths-debunked/]!

How to build muscle


Listen, it's never too late to build or rebuild muscle mass.

Let's take a look at a study done by the University of Oklahoma
[https://www.ncbi.nlm.nih.gov/pubmed/19387379], where 24 18-22-year-olds and 25
35-50-year-olds followed the same weightlifting routine for 8 weeks.

The results show that the middle-aged men built even a little bit more on
average than the younger men.

Furthermore, you can lose body fat while gaining lean muscle mass
[/build-muscle-mass-and-lose-body-fat/]. This comes down to two things:

 * Eat at a moderate calorie deficit for fat loss
   [/how-many-calories-do-you-really-have-to-eat-free-calculator/]: Aim for
   10-15% below your caloric maintenance level.
 * Get stronger in the gym: Focus on heavy compound exercises
   [/full-body-workout/]. When you're hitting the gym, do squats, deadlifts,
   military presses and bench presses at least once every week. Aim for a 4-8
   rep range, so go heavy! If you train your muscles with not enough intensity,
   you won't trigger muscle repair. Which means you might as well stayed at
   home.

Don't even think about biceps curls, damn crunches and triceps extensions.
That's not a heavy workout!

That's it!

See, you can get in shape at any age. Age is not a limit. Here are a few tips
for middle-aged people to build those muscles:

Take it easy
Heavy compound weightlifting is the best way to build lean muscle mass. However,
it will also demand a lot from your body by putting large amounts of stress on
your joints.

If you're new to weightlifting, start in the 8-10 rep range and stay there until
you feel comfortable.

Forget about no pain no gain
If you suffer from any issues, don't ignore it. Especially when it comes to
deadlifts, squats and pressing, you have to stop when you feel any pain. Never
try to fight through pain or you might end up injured and have to skip the gym
for months.

Instead, work around the pain and try to not put too much stress on hurting
body
parts [/best-7-exercises-to-do-with-a-bad-knee/].

Rest is important
Not just as we age, but also as younger individuals we need adequate rest to
recover properly. If you ignore the signs your body is sending you, you'll end
up overtrained (been there, done that).

Plus, aging can make recovery take slightly longer. Make sure to get plenty of
sleep and get enough protein in.

Bottom line
Never listen to phrases like "Gaining weight is part of the aging process" or 
"Everybody my age is overweight"
[/top-15-reasons-why-you-are-not-losing-weight/]. It's crucial to not slip into
that mindset. Rather find a crowd of like-minded people, so you can support each
other.

What limits us from achieving our goals is all psychological!

The metabolism myth: it is possible to lose weight after turning 40 - here's how!

Carbohydrates seem to be the public enemy No. 1. You don't know what is right and what is wrong? No problem! ere's another episode of "Exposed & Solved".

Exposed & Solved: 10 big carbohydrate myths finally busted

Carbohydrates seem to be the public enemy No. 1. "Don't eat carbs if you want
to
lose weight" [/give-up-on-fads/] or "Don't eat carbs after 6pm, they will be
stored as body fat right away" are just two examples from a very long list.

You don't know which ones are right? No problem! Here's another episode of
"Exposed & Solved" [/tag/exposed-solved/]. This time it's all about the most
important energy source of our body.

1. You have to ban carbs from your diet to lose weight
It's easy to blame excess weight on a single item, isn't it? I'm sorry, but you
won't lose weight just by banning carbs from your diet. The problem people have
with carbs, is that they like them so much, they tend to overeat the
[/break-free-from-binge-eating/]m.

In order to lose body fat you have to consume less calories than you burn
[/calorie-underestimation/]. Just because you are following a certain diet
regime, does not mean you will lose weight or be more healthy.

Calories are king.
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] Don't get fooled
by some media articles and "diet gurus". It doesn't matter if you eat high carb
[/diets-explained-part-1-high-carb-low-fat/], low carb
[/diets-explained-part-3-s-low-carb-medium-fat/], keto
[/diets-explained-part-2-low-carb-high-fat-keto/], paleo, vegan or only
Snickers. Deficit means fat loss!

2. Only bread, grain and pasta contain carbs


The irony about the carb-phobia is that most people don't really know what carbs
are and in which foods carbs can be found. They don't know what they're afraid
of.

There are much more carb-rich foods out there than bread, pasta and rice. In
fact, every whole food contains at least some carbs.

However, other sources of carbs are fruits, legumes, vegetables, nuts and even
dairy products. Don't fear these foods. They have a great nutritional value,
because they're also high in fibre. Fibre is a vital type of carbohydrate
[/what-is-dietary-fiber/], that cannot be broken down into digestible sugar
molecules (glucose).

3. Sugar-free means carb-free
No, no, no. Just because a food is labeled as "sugar-free" doesn't mean that it
doesn't contain carbs (or that it's lower in calories).

If a food is sugar-free [/the-reasons-you-may-be-craving-sugar/], it just means
that it doesn't contain any refined sugar. However, they often contain
additional ingredients [/healthy-sugar-alternatives/], such as milk, flour or
fruit (which contain good amounts of carbs) or artificial sweeteners, to sweeten
it.

It's pretty much common knowledge, that sugar isn't the healthiest ingredient in
the world. But you don't have to totally ban it from your ingredients list.
Basically, it's the same as with everything: It's fine in small amounts, and it
can be a disaster when consumed in excess. The dosage makes the poison.

4. You have to avoid gluten to be healthy and lose weight


I'm sorry to shatter your hopes, but no. That's not the case. Unless you have
allergic reactions, celiac disease or a gluten/wheat sensitivity, there is no
reason to remove gluten from your diet. Only roughly 10% of the population are
actually gluten intolerant, some of them to such a low extent, they don't even
notice it.

Gluten itself really isn't unhealthy or fattening
[/what-actually-is-gluten-and-is-it-healthy-gluten-secrets/], so if you tolerate
it - enjoy it! Much like milk/lactose.

Furthermore, foods labeled as "gluten-free" are not healthier.
[/healthy-habits-that-arent-healthy/] Gluten-free junk food is still junk food.
But more expensive.

Just because other people are lactose intolerant
[/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/], doesn't make
you stop consuming milk-based products, does it?

5. The brain needs glucose (carbs) to function properly
Many people do believe that the body can't function without carbs. But actually,
carbs are not an essential nutrient!

Our bodies can function without a single carb. 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.

Again, that doesn't mean you shouldn't consume any carbs, but it's possible to
live without them. Not so without essential fatty acids (dietary fat) and
essential amino acids (dietary protein).

6. Low-carb diets should always be ketogenic


Hell, no! Some people do better with a little higher carb intake, some better
on
a very low carb intake. [/conditions-benefit-from-a-ketogenic-diet/] Choosing
which works best it totally up to you and how you feel.

Here are the small but crucial differences between low carb and keto.

Keto
Macro nutrient distribution

 * Less than 50g of net carbs
 * Roughly 2g per kg body weight of protein (you could potentially go a bit
   lower)
 * Remaining calories from fat

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.

Who should do low carb/high fat

People who:

 * Are mostly sedentary
 * Have bad insulin sensitivity [/definite-insulin-guide/] (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)

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

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.

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

Essentially there's no real definition for low carb, since it's also metabolism,
activity and body dependent. A 90kg/200lbs bodybuilder will struggle on 100g of
carbs per day, whereas for a couch potato 100g might not even be low carb!
Listen to your body!

7. It's impossible to gain weight on a low-carb diet
Just because you are following a certain diet regime, doesn't mean you will lose
weight or be more healthy. A lot of people switch to, say paleo, and lose
weight. Awesome! But it's not because paleo is beneficial for weight loss.

It's because those people ate crap all day before and now they consume more
protein (paleo is usually high in protein) and less processed food (since our
ancestors did not have McDonalds).

The truth is, it's very possible to gain weight on a low carb diet, since you
consume more dietary fat, which is the most calorie-dense macro-nutrient. Hence,
if you don't watch your caloric intake, you can easily go over your target. For
example, many people can eat a whole jar of peanut butter in the blink of an
eye. Same with cheese.

8. A carb is a carb


Not really. Not all carbs are created equally. There's a huge difference between
the carbs found in your favourite Cheetos and the carbs found in legumes - their
nutrient profile couldn't be more different.

Legumes are high in fibre, which increases fullness and nourish a diverse,
well-balanced gut microbiome. Plus plant foods are also rich in essential
vitamins [/ultimate-vitamin-guide/], micro-nutrients and phytonutrients.

Heavily processed, refined carbs, such as sugary drinks and sweets, on the other
hand are often times empty calories. Meaning, they contain only a few or no
additional nutrients, so they're digested rapidly.

See, carbohydrates are not all the same. The source determines the quality. The
caloric value is always the same of course, but in terms of fullness and health,
you should always choose the right ones!

9. The glycemic index tells you which carb is healthy and which isn't
Not always... Carbs with a high glycemic index enter the bloodstream faster than
carbs with a low glycemic index. Basically, low GI foods take longer to digest
and break down. A meal with lower GI carbs will raise your blood sugar level
more slowly, steadier and over a longer period.

However, you also have to use common sense. For example, if you have baked
potatoes with salmon and some veggies for dinner, speed of digestion and the
response of your body changes, due do the dietary fat and protein. The GI only
works if you consume the carb source without anything else, which is usually not
the case.

Furthermore, a snickers has a GI of 68, which is pretty high. A raw carrot has a
Gi of 92. Does this mean that a snickers is healthier than a carrot? Definitely
not. A carrot provides you with much more nutrients.

If you consume a balanced meal with carbs, fat and protein, digestion will be
slowed down anyway and the GI is not important anymore.

10. You have to avoid fruits due to the high sugar content


Nonsense! There is a difference between table sugar and the sugar found in
fruits (fructose). A piece of fruit contains a lot more vitamins, minerals and
fibre.

I have seen people that added table sugar to their "salad". That's something you
should avoid, but not nutritious fruits!

In the end
With carbs it's as with everything else: They can be good or bad for you. 
Another important aspect is how your overall diet looks like.

No single macro-nutrient should be labeled as evil. They all have their
benefits. And all of them are part of a well-balanced, nutritious and healthy
diet.

Make sure to adjust the amount and type of carbs to your personal circumstances!
[/create-your-own-meal-plan/]

Dietary fat has a bad reputation and gets demonised for years now. However, fat is crucial for your health.
Let's put these fat myths to rest for good!

Exposed and Solved: Biggest myths about dietary fat finally busted!

Dietary fat has a really bad reputation and got demonised for years now.
However, fat is crucial for your health.

Here's another episode of "Exposed & Solved". Let's put these fat myths to rest
for good!

Low-fat diets are the healthiest


That is such an old-fashioned train of thought.

Everyone is different. Everyone has a different metabolism, taste, schedule and
goal. Some people do very well on a ton of carbs, some do very well on a ton of
fat.

Some do well on high glycemic foods, some crave sugar all day if they eat them.
Some are super satiated from fat and protein, some will feel they haven't eaten
anything.

No, carbs are not evil. Fat is not evil. Nothing is evil, unless you consume too
much of it!

However, low-fat diets are much easier to follow for most people, because you
can eat more volume: dietary fat is the most calorie-dense macro-nutrient with 9
kcal per gram. Plus, most people do better on a higher carb intake, rathern than
a fat intake, when it comes to energy levels. Depending on your body type,
genetics and preferences, you should have one of them high and one low. Don't do
high fat AND high carb!

Foods rich in cholesterol are bad for you
One of the most common myths, that is propagated by the media and even some
GP's.

Eating foods, that are high in cholesterol isn't linked to an increase in "bad"
cholesterol levels. There is literally no evidence to support those claims!

However, there are studies [https://www.ncbi.nlm.nih.gov/pubmed/23021013], that
show eggs raise the "good" cholesterol.

In fact, eggs are a great source of protein, healthy fats and many other
nutrients.

Eating fat makes you fat


"Eat fat and you will get fat". Sounds familiar? This myth is coming back again
and again. Let's get rid of this nonsense for good!

Eating fat isn't what makes you fat! Eating too many calories makes you fat. If
you are in a caloric surplus, a low-fat diet won't make you magically lose
weight.

Dietary fat is vital for our health. Fats are crucial for regulating our
hormones to ensure a proper function (especially when it comes to testosterone
and oestrogen). The only dietary fat you want to stay away from are trans-fats,
found in highly processed food like sausages and pastries.

Margarine is better than butter
Because dietary fat is demonised, butter was labelled as an unhealthy food.
That's where food manufacturers smelled a pinch and started to produce
margarine.

The thing with margarine is, that it contains huge amounts of processed
vegetable oils, mixed together with trans-fats (the bad guys).

Butter is now actually considered a healthy food, especially if derived from
grass-fed cows (Kerry Gold without added oil for instance).

Low-fat foods are an healthier option


There are so many new fake "fitness foods" out there, it's unbelievable.

Foods labeled "low fat" or "fat free" aren't the healthier option. Why? That
stuff is packed with preservatives, sugar, artificial ingredients, thickeners
and much more.

Let's take salad dressings for example. Many fat-free dressings contain
additives and a huge amount of sugar to compensate for the taste (dietary fat is
a taste enhancer). Rather squeeze some lemon juice in your salad, along with
olive oil, fresh herbs and spices.

There's one exception: When it comes to pastries it's much healthier to make
your own healthier version of it, since they are most likely filled with
trans-fats. Plus, if you do it yourself, you know exactly what goes in your
mouth! Huge advantage when it comes to calorie tracking.

Foods that are low fat naturally are also fine of course!

All fats are the same
Even though every kind of fat provides the same amount of calories, they're not
all the same. There are healthier ones and not-so-healthy ones.

 * Monounsaturated fats: Very healthy kind of fat. Considering monounsaturated
   fats instead of trans-fats will help you to maintain healthy cholesterol
   levels. Good sources of them are extra virgin olive oil, peanut oil, avocados
   and nuts in general.
 * Polyunsaturated fats: Very healthy kind of fat. 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 and sardines as well as flaxseeds, walnuts and chia seeds to your
   diet.
 * Saturated fats: In between good and bad. Eating a high amount of saturated
   fats can increase your total cholesterol and tip the balance towards 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.
 * Trans-fats: Literally the worst variety of fat. Trans-fats are a byproduct of
   a process called hydrogenation. Eating a diet rich in trans-fats increases
   the amount of LDL tremendously and reduces the amount of HDL in the
   bloodstream. 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, fried fast foods and cream-filled candies.

Final words
Dietary fat is very important and consuming too little will leave you with
messed up hormone levels, for instance low testosterone in men (very likely!) -
that's why it's called "essential fatty acids". But always aim for healthy,
natural occuring fats, mainly from fish, eggs, nuts and avocados.

But how much is enough? Aim for at least 0.5g of fat per kg of body weight or
0.23g per pound. A 90kg/200lbs person would therefore need at least 45g of
dietary fat per day, to stay healthy.

So make sure to get enough dietary fat in!

For years, protein has been characterised as an over-hyped nutrient, useful only for bodybuilders. However, it's the backbone of many diet plans. 

Exposed & Solved: 9 Protein myths busted!

For years, protein has been characterised as an over-hyped nutrient, useful only
for bodybuilders. However, this macro nutrient is the backbone of many diet
plans, bodybuilders or not and also a consistent topic amongst gym-goers because
of a few old, lingering myths and some new confusions. Bro-Science alert!

Here's another episode of "Exposed & Solved". This time it's all about protein!
Have fun!

1. Protein powders are better than food


Even though protein powders are easy to absorb and considered a food rather than
a supplement, protein-rich whole foods should always be preferred. They not only
provide you with more vitamins and minerals, but digest more slowly and keep you
full for longer.

An optimal diet doesn't mean to live mainly on supplements or powders. Rather
choose a wide variety of fresh foods and add powders only if you have problems
hitting your daily macro-nutrient target.

2. You can digest only a certain amount of protein per meal
Total nonsense! This crap has been passed around for so long that it has become
accepted as an unbreakable nutrition law: Never eat more than 30g of protein per
meal.

There is no reason to limit yourself to 30g of protein per meal. In fact, most
low-quality (low-leucine) protein sources will not even trigger muscle protein
synthesis if you only consume 30g of protein (e.g. lentils).

And think about it from an evolutionary standpoint. Would we still be alive, if
our bodies would simply not use any protein after the first 30g? You hunt down a
bison, a cow or a dear and then what? You stop eating after 125g of flesh,
because the rest is useless? I'm pretty sure our species would be extinct by
now, if that were the case.

To wrap this up, it's better to split your protein intake across multiple meals,
rather than eating 200g in one sitting, because you will feel more satiated and
it's beneficial for portion control. But there's no problem with 30g+ of protein
in a single meal!

3. Eating dairy-based protein leads to fat gain


Naah, wrong! If you tolerate dairy it's perfectly fine and a good source of
protein.

However, a diet high in sliced cheese or non-fat cheese can lead to increased
water retention due to the excessive sodium intake. Don't worry though, it's
just water.

What actually leads to weight gain, is excess calories. Eating more calories
than you burn. It doesn't matter where these calories come from - dairy,
lettuce, fruits, grains or snickers - it gets stored as body fat.

4. As a vegan or vegetarian you can't get enough protein
Why should this be the case? There are plenty of vegetables, whole grains and
legumes out there, that are excellent sources of protein. For example, a cup of
lentils has 16g of protein!

Also some say as a vegan or vegetarian you can only consume incomplete proteins,
as they can't consume all nine essential amino acids. Again, not true. All
plants are complete, they just vary in the amount of each amino acid. If you
consume a well balanced diet with multiple protein sources, you'll be fine.

Furthermore, it's also incorrect that you have to eat specific incomplete
proteins in one meal, to convert them to a complete protein and get the
nutritional benefit. As long as you consume enough protein throughout the day,
it's no problem at all.

5. If you want to build muscle, you need extra protein


It's true that your body needs the full suite of essential amino acids to
properly repair or generate muscle tissue.

But only eating protein isn't enough to build or maintain strength and muscle
mass. You need a proper exercise routine and well balanced diet.

However, individuals who are very active have a higher protein requirement than
the average person. That doesn't mean you need a ridiculously high amount of
protein, though. Remember, too much of anything is unhealthy.

6. High protein diets decrease bone density
Nope the opposite is the case. A high-protein diet not only helps with
maintaining or increasing muscle tissue, but also with a better bone density.
It's a myth, that a high-protein intake leaches minerals from bones.

A good protein intake enhances mineral absorption. The bigger problem when it
comes to bone density is an accurate intake of calcium, magnesium and vitamin D,
which all support good bone health.

7. You just need about 0.36g/lbs (0.5g/kg) per day, which is the RDA
The RDA is way too low. For a 150 lbs adult, that would be 55g per day.
Definitely not enough. The RDA is just a guidance level to prevent from
deficiencies and most people agree, that the current rules are outdated and
should be as much as twice as high.

In general, aim for roughly 2g per kg of body weight or 1g per pound of body
weight per day. Going a little bit higher than that could be necessary to
protect muscles even more, depending on your genetics. But don't do 300g protein
diets like some bodybuilders do!

8. Protein needs are the same throughout your life


As we get older, we gradually lose muscle mass.

If you're around 40 years old, you're not doomed! A proper resistance exercise
workout routine and diet can help minimise this effect.

However, as we age our protein needs increase, because we need a higher dosage
of protein to stimulate protein synthesis.

9. A diet high in protein will guarantee weight loss
This one's partly true. A diet high in protein will lead to better results
across the board, when it comes to weight loss. However, calories are king. It
doesn't matter if you eat high carb, low carb, keto, paleo, vegan or only
Snickers. Deficit means fat loss!

That a diet high in protein leads to better results comes down to the thermic
effect of food. Meaning, 20-30% of the calories you consume from protein are
needed to digest the food. Therefore 200g of protein will increase your daily
expenditure by 160-240 kcal. Fat has basically no thermic effect and does not
increase your expenditure.

Calories in, calories out still hold true though! But by consuming higher
amounts of protein, your overall deficit becomes bigger due to higher caloric
expenditure. Simple math.

Protein also helps a lot with satiety and therefore diet adherence.

Did I forget a myth? If so, please let me know in the comment section below.

Exposed & Solved: 9 protein myths busted

Yes, "Exposed & Solved" is back with another episode. This time it's all about metabolic myths. 

Exposed & Solved: 7 metabolism myths finally busted!

Yes, "Exposed & Solved" is back with another episode. This time it's all about
metabolic myths.

Before we jump right into it, let me quickly explain what metabolism actually is
[/metabolism-explained-and-5-natural-ways-to-boost-it/], in order to give you
the full picture.

Basically, metabolism describes all the chemical processes that go on inside our
bodies to keep us alive and our organs function properly, which requires energy.
The minimum amount of energy our bodies need is called basal metabolic rate
(BMR).

People have different BMRs. Body size, age, gender and genes play a huge role in
determining your metabolic rate. Furthermore, muscle cells require more energy
to maintain than fat cells. Hence people with more muscles have a higher BMR.

Now, let's get to the myths [/biggest-fitness-myths-debunked/].

1. Eating 6 small meals throughout the day will kick start your metabolism


Bro-science alert! This one's been around for quite a long time - too long if
you ask me. Absolute nonsense! The only benefit you can get from eating many
small meal is to handle your cravings and practice portion control.

The actual idea behind this myth is that for everything we eat, we burn some of
these calories by digesting food. This is called thermic effect of food (TEF).
Hence, if you eat more often, you burn more calories because your body has to
digest more often.

The problem with this theory is, that the TEF is a certain percentage. So it
doesn't matter if you eat once or 6 times per day, 10% of your calories is 10%.

And your metabolism will not fall asleep, just because you don't eat for a few
hours. Our species would be extinct by now, if that were the case!

Weight loss is all about a caloric deficit, so don't worry if you can't manage
to eat every 3 hours.

2. As you lose weight, your metabolism increases
Utter nonsense! Smaller people typically need fewer calories to maintain their
weight, than larger people. One exception is a smaller person that has
significantly more lean muscle tissue than a bigger person.

However, the more weight you lose the more your caloric needs decrease.

3. Juice cleanses and detoxes revitalise and jump start your metabolism


Let me get this straight: Those "cleanses" and "detoxes" do nothing
[/give-up-on-fads/].

At the beginning of a cleanse you will feel energised, due to the high sugar
content of the juices. But soon you will experience a "crash", because your body
wants to save energy, since it doesn't get enough nutrients.

Being on a 500-calorie-per-day-diet forces your body to break down muscle tissue
to use it for energy, in order to function properly. Less muscle tissue means a
lower BMR.

4. Your metabolism slows down as you age
This one's partly true. A slower metabolism as we age isn't a must, though. Yes,
your metabolic rate will decrease a tiny bit due the increased muscle loss as
you grow older, but only if you become less active.

If you want to avoid that age-related drop, simply start weightlifting and stay
active. Weightlifting provides also many other benefits
[/benefits-of-weightlifting/], such as an increased bone mass and density, a
reduced resting blood pressure and reduced back pain.

5. Metabolism slows down at night


Nope, your metabolism doesn't stop working at night. If this would be the case,
you wouldn't even get out of bed in the morning.

Remember that your metabolism consists of all the chemical reactions in your
body. This includes maintaining ideal body temperature and cell repair, which
don't just switch of when your head meets the pillow.

6. You have no control over your metabolism
WRONG! Again, muscle mass and body composition have a critical impact on
determining your metabolic rate. If your body composition changes
[/build-muscle-mass-and-lose-body-fat/], so does your metabolism.

Hence, you can control your metabolic rate through resistance training to build
lean muscle mass.

7. Everything you eat late at night turns into fat


It really doesn't matter WHEN you eat, but WHAT and HOW MUCH you eat. So many
magazines preach this "Don't eat carbs after 6pm"-crap
[/healthy-habits-that-arent-healthy/]. Don't believe it!

Losing weight at a sustainable pace means being in a caloric deficit over
several weeks, which leads to a gradual release of excess stored fat. The
calories you eat are balanced against the number of calories you burn. It's that
simple.

The time of the day you consume these calories doesn't affect the long-term
process. Therefore, just not eating after 6pm does not guarantee any weight
loss.

Did I miss a myth? If so, please let me know in the comment section down below!

Exposed & Solved: 7 metabolism myths busted!

Here's another episode of "Exposed & Solved". This time I looked through the web to research the most common supplement myths. Enjoy!

Exposed & Solved: 10 supplement myths busted

There are so many people out there, desperately trying to lose weight
[https://blog.slickcoach.com/how-to-break-through-plateau/] with minimal effort.
Why work your ass off, when it can be easier popping a pill? Something simple
and quick. They all want that magic pill
[https://blog.slickcoach.com/the-best-magic-pill-when-it-comes-to-weight-loss/].
But there isn't one.

That's why I've made it my mission to separate the truth from the nonsense.

Here's another episode of "Exposed & Solved"
[https://blog.slickcoach.com/exposed-and-solved-15-biggest-nutrition-myths-debunked/]
. This time I scrolled through the web to research the most common supplement
myths. And heck, I did find some really good ones. Enjoy!

1. Supplements improve strength and muscle mass even if you don't train at all


As I mentioned above, people are looking for the simplest and quickest way to
reach their target. And I don't blame them. But be careful what you believe.

Supplements can improve your overall health, help you destress and might improve
sleep, but they definitely won't turn you into a bodybuilding pro without
putting in hard work.

Plus, supplements alone will not make you bigger, leaner or stronger. You have
to lift heavy to build muscle mass, combined with a proper diet. Throw the damn
pills in the garbage and go to the gym if you want to look like an athlete!

And even if you eat and train perfectly, supplements will only improve your
results by a slight margin.

2. Everyone can benefit from taking supplements
Nope, total nonsense! Everybody is unique and it all depends on your training,
diet and lifestyle if you benefit from taking a supplement. Supplements are
optional and not mandatory, unless you have a good reason to use them, like a
deficiency.

Let's take creatine for example. Some feel a difference when taking creatine and
some - like me - are non-responder. There are simply supplements that work
better for some people than others.

Furthermore, you should always aim to get all your vitamins and minerals through
your diet first and then consider if it's really necessary to take supplements.
If you live on a well balanced and healthy diet, there's usually no need for
supplementation at all.

3. Whey makes you fat

Oh my... Whey doesn't make your fat. Like carbs and dietary fat don't make you
fat. Eating too many calories will make you fat.

However, study after study has proven, that a high-protein diet
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/] 
will lead to better results. Even when the consumed calories are equal.

This is due to the thermic effect of food. To keep it short, 20-30% of the
calories you consume from protein are needed for the digestion. Therefore, 200g
of protein will increase your daily expenditure by roughly 160-240 kcal.

High protein is beneficial for reducing body fat. In general, aim for roughly 2g
per kg/1g per lbs of body weight per day.

Oh, and by the way: Whey is actually considered a food, rather than a
supplement, because it's basically milk powder and not a substance created
through a chemical process.

4. Supplements replace a healthy diet
Don't ever think that way! Eat like crap, feel and look like crap. There is no
sugar coating and supplements will never compensate for a bad diet.

Think of supplements as the icing on the cake. Something you can take on top of
eating healthy. Even if you're taking your supplements properly, they can't
supply all the benefits you get from eating a well balanced diet. Plus some are
not as good as the real deal - like fiber supplements and fiber found in real
food.

Please, never believe the crap that a restricted diet
[https://blog.slickcoach.com/1000-calorie-diets/] consisting of meal-replacing
shakes and multivitamins will do all the work. Think again. Supplements are just
that: supplements. They support a diet, but don't replace a diet. If you have to 
choose between a whey protein shake and a well balanced fresh meal
[https://blog.slickcoach.com/8-simple-protein-powder-recipes-you-need-to-try-now/]
, which is high in protein, always go for the meal.

5. Creatine is a steroid
What? I never heard of this one before, to be honest. Creatine is not a steroid.
It's actually a natural substance found in the human body. The purpose of
creatine is to supply energy to muscle cells.

Taking larger amounts of creatine is neither helpful nor harmful. Steroids, on
the other hand, can be very harmful.

Long story short: The only way creatine is similar to steroid, is it's muscle
building properties. However, creatine is a lot milder in it's effects (if you
have any at all). Don't expect any noticeable changes from it!

You can also get your creatine through food by the way. It's mainly found in red
meat like beef.

6. You can't overdose on vitamins
You're eating a very healthy diet with lots of whole foods, fortified cereals or
sports bars and take additional vitamins
[https://blog.slickcoach.com/ultimate-vitamin-guide/] and minerals? Then you
might overdo it.

In fact, an overdose on vitamins and minerals can lead to damaged vital organs. 
Too much vitamin A, for example, can affect your liver. Too much of everything
is never good. Remember that!

7. Supplements don't interact with medications

False! There are some supplements, especially vitamins (such as vitamin K, which
helps blood clot), or zinc, that might interact with prescription and
over-the-counter-medication.

Before using supplements, research if they interfere with your medication.

8. Your body can't digest more than 20-30g of protein
My favourite. Total nonsense! This crap has been passed around so long that is
has become accepted as an unbreakable nutrition law: Never eat more than 30g of
protein per meal.

There is no reason to limit yourself to 30g of protein per meal. In fact, most
low-quality (low-leucine) protein sources will not even trigger muscle protein
synthesis when you only consume 30g of protein (e.g. lentils).

And think about it from an evolution standpoint. Would we still be alive, if our
bodies would simply not use any protein except for the first 30g? You hunt down
a bison, a cow or a dear and then what? You stop eating after 125g, because the
rest is useless? I'm pretty sure our species would be extinct by now, if that
were true.

To wrap this up, it's better to split your protein intake across multiple meals,
rather than eating 200g in one sitting, but there's no problem with 30g+ of
protein in a single meal! None.

9. Taking creatine will help you get shredded


You will definitely not get shredded by taking creatine. You will only get
shredded by being in a caloric deficit, combined with heavy weight lifting
[https://blog.slickcoach.com/how-weightlifting-changed-my-attitude/].

Supplements alone will never lead to an extreme change. Diet and workout
[https://blog.slickcoach.com/full-body-workout/] lead to change over time.

In fact, creatine can make you hold water, so even if you lean out, you might
look watery and not as hard, because of the water retention. It might be
beneficial for keeping up your strength, but only to a very small degree.

10. Take fat burners and you'll lose body fat in NO time
Ah, fat burners. The tiny magic pill that gets you lean in no time, right? Nope,
sorry to disappoint you. Losing weight definitely requires more than just
swallowing a pill.

Here's why: No natural substance can just "burn fat" right away. What legal fat
burners do, is increasing your metabolism and inducing thermogenesis. This will
help you very little. You know what does the same thing? Coffee. Just have a cup
of that instead.

If there were a magic pill like that, don't you think bodybuilders, people who
are losing fat for a living, would take it ? They already take several other
drugs and hormones, so they wouldn't mind. And yet, even they have to be in a
caloric deficit and diet their asses off, to lose fat.

What makes you think you found the magic answer and people like that, with the
best trainers in the world and enough money (steroids are expensive!) don't know
about it? Think again!

Rather focus on a proper diet and workout routine, than spending your money on
such nonsense
[https://blog.slickcoach.com/how-to-diet-on-a-super-tight-budget-2/].

Conclusion
If it's too good to be true, it's usually not! When you see a supplement claim
or your gym mate tells you the latest bodybuilding news, always be skeptical!

Supplements don't build great physiques or tone your body. Hard work and
dedication does.

Hence, many supplements can be a complete waste of money, but the right ones
might help. Do your research before you buy!

Did I forget a supplement myth? Please, let me know in the comment section below
about any nonsense you have heard!

Nutrition is such an important topic in our everyday lives.
However, thanks to nutrition"gurus"  the world is filled with food trends and fad diets.

Exposed And Solved: 15 biggest nutrition myths busted!

Nutrition is such an important topic in our everyday lifes. Therefore, it's
crucial to have a good understanding of it.

Thanks to nutrition "gurus" and bro-science based fitness "experts" the world is
filled with food trends, fad diets and a ton of misinformation.

Good thing there's another episode of "Exposed & Solved"
[https://blog.slickcoach.com/biggest-fitness-myths-debunked/]. Enjoy!

1. Don't eat too much eggs, they are high in cholesterol


One of the most common myths, which is propagated by the media and even some
GP's. Eggs are often claimed evil, because their yolks contain high levels of
cholesterol.

So what? Eating foods, that are high in cholesterol isn't linked to an increase
in "bad" cholesterol levels. There is literally no evidence
[https://examine.com/nutrition/are-eggs-healthy/] to support those claims!

However, there are studies [https://www.ncbi.nlm.nih.gov/pubmed/16340654], that
show eggs raise the "good" cholesterol.

In fact, eggs are a great source of protein, healthy fats and many other
nutrients.

Egg whites are healthier than whole eggs
While there is nothing wrong with eating egg whites, throwing away the yolks
means you're missing out on a ton of nutritional benefits. One whole egg
contains about 7g of protein. Eaten together with the yolk makes it an even
better source of heart-healthy nutrients like omega-3s, several B vitamins and
choline.

The only benefit you get from just eating egg whites is less calories. But also
less nutrients, since egg whites are very low in vitamins and minerals.

2. Don't eat calories at night, but in the morning (especially carbohydrates)
I bet you read that before, in one of those "health & wellness"-magazines. Or
your local "newspaper".

Think about it. Why would that be the case? Your body constantly burns and
stores fat. With every meal! It doesn't care what the clock says.

While it really doesn't matter when you eat to lose weight, most of the people
tend to overindulge when they snack late at night. Hence, it's the overindulging 
that's sabotaging their weight loss efforts.

So, if it's already after 6pm, the hunger strikes and you didn't have dinner:
eat. You have to feed and fuel your body. There is no harm done if you eat after
6pm or 8pm. It doesn't matter if you eat all your calories at 10pm. What matters
are the total calories you take in. As long as you stay in a caloric deficit
[https://blog.slickcoach.com/how-many-calories-do-you-really-have-to-eat-free-calculator/]
, you will lose fat.

3. A gluten-free diet is super healthy

I'm sorry to shatter your hopes, but no. It's not. Unless you have allergic
reactions, celiac disease or a gluten/wheat sensitivity, there is no reason to
remove gluten from your diet. Only roughly 10% of the population are actually
gluten intolerant, some of them to such a low extent, they don't even notice it.

Gluten itself really isn't unhealthy
[https://blog.slickcoach.com/what-actually-is-gluten-and-is-it-healthy-gluten-secrets/]
, so if you tolerate it - enjoy it! Much like milk.

Furthermore, foods labelled as "gluten-free" are not healthier. Gluten-free junk
food is still junk food. But more expensive.

Just because other people are lactose intolerant
[https://blog.slickcoach.com/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/]
, doesn't make you stop consuming milk-based products, does it?

4. An ideal diet should be sugar-free
It's pretty much common knowledge that sugar isn't the healthiest ingredient in
the world [https://blog.slickcoach.com/healthy-sugar-alternatives/]. But you
don't have to totally ban it from your ingredients list. Basically, it's the
same as with everything: It's fine in small amounts, and it can be a disaster
when consumed in excess. The dosage makes the poison.

And by the way, all ingested carbs (and some protein) are broken down into
glucose in our bodies - which is sugar. We need glucose to fuel our cells with
energy.

Of course, there is a difference between table sugar and the sugar found in -
let's say - fruits (fructose). A piece of fruit contains a lot more vitamins
[https://blog.slickcoach.com/ultimate-vitamin-guide/], minerals and fibre
[https://blog.slickcoach.com/what-is-dietary-fiber/]. Furthermore, fructose does
not affect blood glucose [https://blog.slickcoach.com/definite-insulin-guide/].
As such, fructose has a lower glycemic index than starch-based foods.

But even if you stop eating "sugary" foods, if you actually track your intake,
you'll notice that a ton of foods have sugar in them and your intake might be
higher than you thought.

I like to stick to the 80/20-rule, where 80% of my diet comes from clean whole
foods and 20% from-not-so-clean foods to treat myself
[https://blog.slickcoach.com/3-ingredient-pistachio-chocolate-bark/]. Balance,
guys!

5. Fresh foods are much better than frozen foods


This myth is kind of true and kind of not. It depends. Actually frozen food can
be much healthier than their fresh counterparts. Especially when it comes to
frozen fruits and vegetables.

As fruits and veggies ripen, their nutrient content decreases, while their sugar
content increases. Fruits and veggies get harvested when their nutritional value
peaks and quickly frozen right after. Hence, all nutrients get preserved and you
can enjoy your frozen foods with all their nutritional value and freshness.

If you enjoy non-local fruits and veggies, buying frozen will give you a lot
more nutrients than fresh, since the fresh versions have been harvested weeks
before they were ripe and were transported across the globe since that. Not so
fresh after all!

However, frozen ready-to-eat meals are a no-no! You'd be better of with a
packaged salad. They are also quite expensive compared to real food.

6. It's much healthier to be vegan or vegetarian
Oh my gosh, why? Being healthy completely depends on the foods being eaten. For
example, a diet rich in Oreos and salted crisps is vegan and unhealthy.

It doesn't matter if you're on a vegan diet, paleo diet or keto diet
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/],
you still have to make healthier decisions on a daily basis. There are a lot of
chocolate options out there for all kinds of diets. Clear your mind of that
"vegan means healthy" or "paleo means healthy" thinking. It's just a way of
living and not necessarily a healthier one.

And don't even get me started on Paleo energy bars. There were no bars back
then!

Just because you are following one of those regimes, does not mean you will lose
weight or be more healthy. A lot of people switch to, say a plant-based diet and
lose weight. Awesome! But it's not because plant-based is beneficial for weight
loss.

It's because those people ate crap all day before and now they consume more
fresh whole foods and less processed food and are therefore easier satiated and
eat less calories. Unfortunately, that will wear off rather quickly.

7. Coffee is bad for you


This myth made me nearly cry. I love my black coffee.

It's again like with every other food: Too much of everything is bad for you.
But everything in moderation is totally fine.

In fact, if you want to get some extra antioxidants in, coffee is a great (and
delicious) way to do so. Plus, studies have shown
[http://www.nejm.org/doi/full/10.1056/NEJMoa1112010] that people who drink
coffee live longer than people who don't.

Cheers to my favourite morning cup of black coffee!

Oh and by the way: "coffee" means black coffee. Real coffee. Best case, freshly
ground and brewed. Not powdered vanilla caramel cappuccino nonsense or a 500
kcal double chocolate pistachio brownie latte macchiato with cream. Those are
not coffees!

8. If you want to lose weight, you have to eat 5-7 small meals throughout the
day
I heard it way too often. Eat 5-7 meals - or even more - throughout the day to
keep your metabolism high. Nonsense! There are several studies
[https://www.ncbi.nlm.nih.gov/pubmed/9155494], that disagree with this
bro-science claim.

One study shows [https://www.ncbi.nlm.nih.gov/pubmed/19943985], that it doesn't
matter if you eat 1, 2, 5, or 12 meals per day. Eating less meals per day has
the exact same effect on total calories burned than eating more frequent meals.

However, eating more frequently may be beneficial for some people to prevent
binge eating. But it's totally up to your preferences how often you want to eat
during the day. Some enjoy smaller, more frequent meals. Some larger, less
frequent ones.

Either way, your metabolism will not slow down!

9. You don't have to eat less if you want to lose weight, you just have to eat
clean


This is so not true. First of all, people have a different understanding of what
"clean eating" actually means. For some, it means only eating natural foods. For
others, it means avoiding junk food, meal replacements or other supplements.

Let's take avocados, porridge and nuts. They're indeed healthy, but definitely
not low in calories. When it comes to losing fat, all that matters is that
you're in a caloric deficit. See, just because foods are healthy doesn't mean
you can eat as much of this stuff as you want.

Healthy or not, calories count with every food. You can get fat by just eating
fruits. Or porridge. Or any other food, because everything has calories!

You should of course try to eat healthy for health reasons, just so we
understand each other.

10. Breakfast is the most important meal
Nope, it's not. It's just as important as any other meal of your day.

Of course, you'll benefit from a good nutritious breakfast, when you have a
long, stressful day ahead. But there are no specific benefits you get from
eating breakfast.

Furthermore, intermittent fasting has many benefits
[https://blog.slickcoach.com/the-truth-about-intermittent-fasting-is-it-actually-useful/]
, such as increasing longevity, balancing fasted blood sugar levels and lowering
the risk of cardiovascular diseases.

Hence, skipping breakfast will not do any harm!

Plus, break-fast literally means the first meal of the day. If that's lunch,
that's your breakfast, since you break your fast then. So don't force porridge
down your throat if you're naturally not hungry in the morning!

11. Fat makes you fat


Eat fat and you will get fat. Sounds familiar? This myth is com ing back again
and again. Let's get rid of this nonsense for good!

Eating fat isn't what makes you fat! Eating too many calories makes you fat. If
you are in a caloric surplus, a low-fat diet won't make you magically lose
weight.

Dietary fat is vital for our health. Fats play are crucial for regulating our
hormones to ensure a proper function (especially when it comes to testosterone
and oestrogen). The only dietary fat you want to stay away from are trans fats,
found in highly processed food and pastries.

12. Cleanses and detox teas are necessary to jump-start your diet
I don't want to see those detox tea-pics on Instagram anymore. Stop your
detox-obsessions. Such "cleansing" and "detox"-diets
[https://blog.slickcoach.com/1000-calorie-diets/] normally eliminate complete
food groups and you're only allowed to consume plant-based juices and
supplements. After a few days your body is supposed to be "cleansed" of all the
toxins, but actually they do more harm than good.

But why are they so popular? Quick weight loss. And - sadly - that's what most
people want nowadays. Quick and cheap solutions. What they don't consider is,
when the diet ends and they go back to normal eating habits, their glycogen
stores get replenished, the water retention comes back and also the pounds they
had shed [https://blog.slickcoach.com/reverse-dieting/].

They lose weight not fat!

Detox is just a nice way to sell you overpriced tea, books and other nonsense.
Buy a decent green tea instead and save your money.

13. A diet that works for me will sure as hell work for you


No, no, no, no. Hell no! Please, don't believe this bullsh*t! I know so many
people, that sell "their ultimate diet". This "ultimate diet" is simply the same
diet plan for each of their clients.

Let's point out one of the most important things, when it comes to meal
planning: Everyone is different. Everyone has a different metabolism, taste,
schedule and goal. Some need less carbs, some need more.

I'm sorry, but there is no "magic diet"
[https://blog.slickcoach.com/the-best-magic-pill-when-it-comes-to-weight-loss/].

Just because a diet worked for somebody or even 3 billion people doesn't mean it
works for you!

Common sense people!

14. Microwaving your food destroys its nutrients
I absolutely love simple and fast meals, especially when I have a lot of things
to do. That's why my microwave is one of my best friends.

Let met clear things up here: Microwaves are designed to cook food. Hence, the
radiation is many, many times weaker than X-rays or gamma rays. You can use your
microwave without concerns. Furthermore, changes that occur in microwaved food
are from the heat generated inside the food, not the microwaves itself.

Cooking with a microwave is really not different from any other cooking method.
Well, it's faster.

15. There are foods, that have negative calories


Come on! It can't be right, when something sounds too good to be true.
There is no such thing as a "negative-calorie" food.

The faulty logic behind this myth is based on the thermic effect of food (TEF).
The TEF is the amount of energy the body needs to digest food and it varies from
0-30%. So if you for instance consume 1000 kcal worth of protein, you'll roughly
burn 300 kcal, to digest it. Still 700 kcal left!

Hence, to turn a food into a "negative calorie" food, the TEF has to be over
100%, which isn't possible, so you'll always have some calories left from the
food [https://blog.slickcoach.com/15-low-calorie-foods/].

The only thing that comes even close is coffee. Since caffeine increases your
metabolism, you'll burn more calories after you consumed one. However, it's not
much and you'll certainly not use fat, just because you had two more coffees.

Do you have any nutrition myth, that I forgot? I can't wait to hear them! Pease
let me know in the comment section below.

I snooped around the internet for another episode of my beloved "Exposed & Solved"-Series. This time it's all about fitness myths. 

Exposed And Solved: 15 biggest fitness myths debunked!

I snooped around the internet for another episode of my beloved "Exposed &
Solved"-Series
[https://blog.slickcoach.com/exposed-solved-biggest-lies-and-myths-about-weight-loss/]
. This time it's all about fitness myths. And - heck - did I find some
ridiculous myths to clarify! You might heard some of them, but I'm sure that
most of them are new to you. Have fun!

1. Do crunches to lose belly fat


Let's get right into it with one of the most common myths out there: do
thousands of crunches to get a flatter and more toned mid-section. Nope, not
true - sadly. Doing crunches won't burn a lot of calories, so they don't help
you to reduce body fat. And having visible abs is a body-fat-percentage-game.

The most effective way to get a toned tummy, is to do compound exercises (such
as squats, deadlifts, military press and bench press), which burn a lot more
calories throughout the day than crunches. Generally speaking, the more muscles
are being used, the more calories are burned.

However, you can work your ass off in the gym, but that alone won't show your
abs. You might know the saying "Abs are made in the kitchen". It's true, in
order to get rid of that belly fat you have to be in a caloric deficit
[https://blog.slickcoach.com/how-many-calories-do-you-really-have-to-eat-free-calculator/] 
and reduce your body fat percentage
[https://blog.slickcoach.com/how-to-determine-your-body-fat-percentage/].
Period.

2. Sweat is fat crying
Sweating is not an accurate indicator of the calories you've burned. Sorry to
disappoint you, but sweating more doesn't mean you burned more calories than
usual, it could just mean that your gym is warm.

We sweat to cool down our skin and regulate internal body temperature.
Furthermore, it's possible that you burn a lot of calories without breaking a
sweat. When I was doing cardio, back when I was in competition prep
[https://blog.slickcoach.com/bikini-competition-journal-1-day-out/], I used to
don't sweat at all. Especially at the end of the prep.

3. Endless cardio sessions are the best way to lose body fat


People are cardio-centric. So many people spend literally hours on the treadmill
to shed inches.

Weight training is a much more effective way to drop those pounds than spending
hours on doing cardio.

Of course, if you want to be able to run 10 miles without the need for a break,
then go ahead. If your goal is fat los, toning and muscle gain, running mile
after mile will not help you.

In fact, the more you run, the more efficient your body becomes - and our bodies
adapt very fast. Meaning you'll burn fewer calories. When you do weight lifting
you always put your body in a new situation, by adding more and more weights.

However, keep in mind while you can burn quite some calories in the gym, no
amount of time at the gym can compensate for a bad diet
[https://blog.slickcoach.com/create-your-own-meal-plan/].

4. Light weights are good for toning


Oh please, try to think logically: there are two things, which are necessary for
'toning' your body: decreasing body fat percentage and increase muscle mass.

Only using light weights won't help you with either. You have to challenge your
body to get the benefits of weight lifting. Don't be afraid of putting more
plates on the bar [https://blog.slickcoach.com/full-body-workout/]! I promise
you, you will feel amazing afterwards and you'll see results!

In fact, you have to lift very heavy when you're trying to lose weight, in order
to force the body to keep as much muscle mass as possible. Cardio combined with
light weights will literally burn muscle mass, since you'll be in a catabolic
state. So stay away!

5. Heavy weight training will make women look bulky
Girls, don't believe that! How, on earth, should this be possible? Take a look
around in your gym. Most of the guys there, who do weight lifting, don't even
look bulky. Or athletic for that matter.

So, how should it be possible that you, with only a very small amount of
testosterone and less muscle tissue than men have to begin with, will look bulky
when you lift weights?

Let's put this myth finally to bed. The truth is, the hormonal conditions
necessary for bulking up aren't present in most of us. Of course, you will gain
some muscle [https://blog.slickcoach.com/how-to-bulk-and-build-muscle/], but
that's actually a very positive thing: Your posture will improve, a trimmer
silhouette, structural balance, less injuries, increased fat loss and a better
overall immune system.

Any woman that looks very muscular is simply using drugs. Heck, even most male
"fitness youtubers" use drugs, even though they say they don't (but it's very
obvious). So don't compare yourself to them.

If you can add 10kg/20lbs of muscle mass in 4 years of perfect training +
dieting, that's a lot. Most women will only add a few pounds, which will make
them look athletic and give them a strong bum.

You get it, go heavy
[https://blog.slickcoach.com/bodybuilding-myths-in-the-media/]!

6. Targeted fat loss is possible


You can't pick and choose areas where you want to burn fat.

Fat cells are located all across your entire body. Hence, if you want a flatter
tummy, you have to lose overall body fat. If spot-reduction was a thing, don't
you think you'd seldom see women with lower-body fat or men with "love handles"?

To get rid of excess weight, you'll need to burn more calories than you eat 
through a good diet. There's no other way. No gadgets, supplements or foil
around your hips will change that. Don't let them fool you.

7. If you aren't sore, you didn't work out properly
Of course, you can expect to feel some kind of soreness one or two days after
your workout, but you should never aim to feel pain while you're working out.

Furthermore, feeling sore isn't always a proper indicator of a good workout.
Most of the time, I had a great workout without being sore the next day. A good
recovery is key to prevent achy muscles.

The longer you train, to less often you'll be sore. In the beginning you should
feel soreness of course, but it will wear off over time.

So repeat after me: soreness is not equal to muscle growth!

8. Walk 10.000 steps a day and you don't need any other exercise


Puh, tricky one. The 10.000 steps guideline is oriented on disease prevention
for those who don't exercise at all. If this is your goal, then this myth is
true. Although some research suggests only 8.000 steps is enough and there's no
benefit after that. Walking more is not a problem of course, but the benefits of
walking will end there.

In order to improve your fitness-level however, you should aim to add
high-intensity-sessions (HIIT), strength training and some flexibility work to
your routine. With each type of exercise you get specific benefits.

A good fitness routine combined with a healthy diet is key to keeping your body
vital.

Nobody ever got strong from walking around ;)

9. Weight lifting turns fat into muscle
Oh my... this was even new to me. How should this even be a thing? Fat and
muscle are two different kinds of tissues. Fatty tissue is found under the
skin,
sandwiched between muscles or around internal organs
[https://blog.slickcoach.com/what-kind-of-body-fat-do-you-carry-and-why-its-important/]
. Muscle tissue on the other hand, is found throughout the body.

The real benefit you get from weight lifting is building up the muscle tissue in
and around fat tissue. Again, body fat reduction only works when being in a
caloric deficit. You can lose body fat and build muscle at the same time
[https://blog.slickcoach.com/build-muscle-mass-and-lose-body-fat/], but not
because you turn your body fat into muscles.

It's also claimed that muscle will turn to fat as soon as you stop with regular
exercising. Bullshit! Those two different types of tissues never turn into each
other. You'll simply lose your muscle mass, because the body breaks your muscles
down into amino acids and uses them for cell repair/creation.

10. Don't squat your ass to the grass


Another myth, which was new to me, and as I read it, I was like "whuuuuut the
f***..".

Squatting deep, so that your knees are over your toes, your butt to the floor,
hamstrings covering calves, chest up is the most effective way of squatting.
Plus, it's safe (if you are flexible enough to perform the full movement),
because it's an everyday-movement.

Don't believe this rubbish. Aim to squat as deep as possible. Keep in mind, a
proper form is more important than adding more weight to the bar! If you have
flexibility issues or injuries, don't go as deep of course. Use common sense.

11. You need to get your post-workout meal in the minute you finished your
workout
Absolutely not true! There's no single study out there, that has proven the
myth
of the "window of opportunity"
[https://blog.slickcoach.com/post-workout-nutrition/]. But there actually quite
a few, which prove it to be wrong.

This study [https://www.ncbi.nlm.nih.gov/pubmed/9252485] - for example - shows,
that you have up to 3 hours after working out that your body is in a state where
it builds muscle rather than breaking it down.

And this study shows [https://www.ncbi.nlm.nih.gov/pubmed/8563679], that protein
synthesis is elevated for 25 hours after your workout.

The most common and easy way is to have your PWO meal/shake around 1h after your
workout. Don't rush it. If you have it 30m earlier/later, no big deal.

It's more important that your PWO meal has enough protein to trigger muscle
protein synthesis. Examples would be:

 * 30g whey protein
 * 145g fish
 * 130g beef
 * 135g chicken
 * 159g lentils (dry weight, uncooked) or ~455g cooked weight

12. You can't build muscle on a plant-based diet


Why? I mean, where is the logic behind it?

You can't build muscle mass on a plant-based diet, because you can't get enough
protein in? You can! There are a lot of plant-based protein sources out there,
such as tofu, lentils, nuts, quinoa, beans, broccoli and others.

There are also quite a lot vegan protein powders out there, like rice protein,
hemp protein and pea protein. See, you have plenty of options, you just have to
be open-minded.

Of course it's a little bit harder to get enough leucine in, so you have to
"know more about nutrition" than the average meat eater, but if you know what
you're doing, you can get the exact same protein amounts and amino acid profiles
in, as a meat head.

13. You can't build muscle after the age of 30
You can build muscle at any age! You just have to constantly challenge your body
and muscles and follow a protein-rich diet. It doesn't matter if you're in your
20's or late 40's: If you don't work out and eat unhealthy food, you'll get out
of shape.

However, the older we get, the more challenging is gets to build muscles, but if
you put in the work you'll see results.

By the way: the current Mr. Olympia (the most muscular person on the planet) is
37 and has no intention of giving up.

14. You can outrun a bad diet


No, no, no, no! We see it a lot: People, who work their asses off for hours on
the treadmill, go home and eat like crap. Exercise will help you burn more
calories, and doing the right exercise will boost your metabolism
[https://blog.slickcoach.com/metabolism-explained-and-5-natural-ways-to-boost-it/]
. But all this running is needles, if you're eating more calories than you burn.
In this case, you'll gain body fat.

It's always 90% diet and 10% training. If the diet is wrong, you can't expect
to
see results, just because you're working out
[https://blog.slickcoach.com/correlation-between-exercise-and-weight-loss/].

15. Women need different exercises than men
The type of exercises have nothing to do with gender.

If you want to lift heavy, do it! If you want to do boxing, go ahead. If running
a marathon is your goal, no problem. The only difference between men and women,
when it comes to exercises, is how we build muscle.

There are a few specific exercises that men/women tend to do more often than the
other gender, like hip thrusts for women (men generally don't want to train
their asses) and bench presses for men (women have very small pecs and don't get
the same nice "plate-look" men get). But that's very specific. 98% of the
exercises are for both genders.

Conclucion
There are so many conflicting ideas out there, about how to get in the best
shape, it's really difficult to sort out which one is true and which one is not.
I really hope, this little compilation helped you to sort things out.

In the end, you can always apply common sense and think this through. There are
not secrets out there. If somebody is selling a "secret", they are just click
bating you. Training and diet is 99.9% the same as it was in Arnold's days,
because nothing has changed.

Hard work is all there is my friend.

Are there any other fitness myths you want to share with us? Please, let us know
in the comment section below. Can't wait for some stupidity :)

Let me start by saying: PWO isn't as crucial as many want to make us believe, but it's also not completely nonsense. 

Post-workout nutrition and the "window of opportunity" myth

Since I started lifting weights, there is nothing I look forward to more than my
post-workout meal (or short PWO). It's the time when I'm literally starving and
just need a proper meal to get my energy back.

Meal timing and what to eat when, is a big debate in the fitness industry and we
got often asked about the importance of carbs and protein
[https://blog.slickcoach.com/the-basics-what-is-protein/] after a workout. Since
there's so much nonsense preached
[https://blog.slickcoach.com/healthy-habits-that-arent-healthy/] about PWO, I
wanted to write an article about it, to point out what's actually important and 
what's simply bro-science
[https://blog.slickcoach.com/bodybuilding-myths-in-the-media/].

Let me start by saying: PWO isn't as crucial as many want to make us believe,
but it's also not completely nonsense.

A proper post-workout meal might improve your workout results in comparison to
no meal at all, especially when you train in a fasted state
[https://blog.slickcoach.com/the-truth-about-intermittent-fasting-is-it-actually-useful/]
. The body deals with nutrients in a different way at different times, depending
on what kind of activity is done. Hence, consuming particular nutrients after
you worked out might improve body composition, performance and recovery.

PWO has four main goals:

 * Decrease protein breakdown
 * Increase protein synthesis (repair 'damage' caused by workout)
 * Replenish glycogen (top up energy stores)
 * Improve recovery

Why post-workout nutrition?


To understand why the right nutrition can be beneficial, you have to understand
how your body is affected by physical activity.

During an intense workout muscle proteins are broken down. The muscle breakdown
is mild during your training, but it rapidly increases when you're finished.

Your body wants to replace weaker muscle tissues with more functional ones and
remodel it's composition, which isn't necessarily a bad thing. You just have to
make sure that the muscle breakdown doesn't exceed the process of synthesising
new proteins, which would lead to net muscle loss. This whole process is called 
protein turnover.

The relationship between muscle protein synthesis and protein breakdown
represents our metabolic basis for muscle growth.

The catabolic devil and the "window of opportunity"


I'm pretty sure you heard this one before: Eat your PWO immediately after you
finished your workout to get dramatic improvements. Yep, this is one of the
typical bro-science approaches. But how long is the anabolic window or "the
window of opportunity"? Or is there even an anabolic window?

It's claimed, that during the "window of opportunity", your muscles are primed
to accept nutrients that can stimulate muscle repair, muscle growth and muscle
strength.

This theory is based on the fact, that after lifting weights you have depleted
glycogen stores and damaged muscles. So far so good, that's true.

And it's also true, that eating carbs will replenish the body's glycogen and
provide the body with energy, while eating protein repairs the damaged muscle
tissue.

However, what's not true is that you have to get your PWO immediately after your
workout in or that the "window of opportunity" closes after 45 minutes.

Yep, protein synthesis is elevated after you lifted weights. Here's the shocking
truth: A study shows [https://www.ncbi.nlm.nih.gov/pubmed/8563679], that protein
Synthesis is elevated for up to 25 hours after your workout. Keep calm, there's
no need to break the speed limit while driving home to get your shake in.

Another theory suggests, that you have to eat right after your workout to
prevent muscle breakdown. False claim, again! This study shows
[https://www.ncbi.nlm.nih.gov/pubmed/9252485], that you have at least 3 hours
after working out that your body is in a state where it builds muscle rather
than breaking it down.

Plus, the "anabolic window", should only concern you, if you train fasted.
Training completely fasted makes a proper PWO quite beneficial. Meaning, there
is no need to have a PWO unless you've trained fasted
[https://www.ncbi.nlm.nih.gov/pubmed/12750588]. If that's the case, eat
something within 2-3 hours after your training, because the muscle breakdown
rate is significantly heightened.

So, if you forgot your PWO-Shake, don't stress too much. There is plenty of time
left.

What to eat


We now figured out if it's necessary to eat PWO. If you are like us and you
train fasted, or you simply decided to go ahead with your PWO no matter what,
here's what you should eat after a workout.

Protein
When eating a post-workout meal high in protein
[https://blog.slickcoach.com/8-simple-protein-powder-recipes-you-need-to-try-now/]
, your body digest it and breaks it down into its micro-parts amino acids, which
include leucine.

The amino acids are then transported into your bloodstream along with insulin. 
Insulin [https://blog.slickcoach.com/definite-insulin-guide/] slows down muscle
breakdown and muscle protein synthesis gets activated, as long as you had enough
leucine in your meal (2g for a normal person, 3g for a more muscular male).

Getting those say 3g of leucine can be achieved with things like:

 * 30g whey protein
 * 145g fish
 * 130g beef
 * 135g chicken
 * 159g lentils (dry weight, uncooked) or ~455g cooked weight

By the way: just consuming BCAAs is not enough post workout, because while 10g
of BCAAs have 3g of leucine, the body needs all 9 EAAs (essential amino acids)
to trigger muscle protein synthesis. So save your money and drink whey instead -
or have a decent meal!

Carbs
When it comes to carbs for PWO
[https://blog.slickcoach.com/awesome-2-ingredient-breakfast-cookies-you-will-absolutely-love/]
, opinions are divided. Some say, carbs after workout spike insulin levels,
which would supercharge muscle growth.

However, this study shows
[https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-15] 
that this isn't the case and adding carbs
[https://blog.slickcoach.com/the-basics-what-are-carbohydrates/] to PWO on top
of enough protein doesn't accelerate muscle gain.

A benefit you get from carbing up though, is refilled glycogen stores, which are
partly depleted after an intense workout.

Glycogen replenishment doesn't improve overall workout performance (unless you
want to train later the same day again), but it gives you a nice mood-boost and
can improve recovery. And let's be honest, who doesn't like carbs?

Stick to fast digesting carbs though. Slow digesting ones likes legumes and oats
will also slow down protein absorption. Rice (cakes), cereal, sweet potatoes,
white bread and the like are good options.

Stay away from fruit, because fructose will not be used to replenish your muscle
glycogen stores, but rather your liver glycogen, which has no positive effect
for muscle growth whatsoever.

Fats
Dietary fat [https://blog.slickcoach.com/the-basics-what-is-dietary-fat/] in a
PWO is something you might want to avoid, because it will slow down the
digestion of protein and carbs. Furthermore, when insulin levels are high,
consuming dietary fat after an intense workout can cause an increased risk of
fat storage.

Even having milk in your PWO shake will slow down digestion by a lot, which
means your body will receive the much needed protein a whole lot later.

Basically, you can't go wrong with protein and some carbs, so stick with that.

Conclusion
What you eat after your workout is less important than you might have thought.
Of course, there are some benefits, but it's much more important to meet your
overall caloric and macronutrient goal of the day, than to focus too much on
PWO.

Just have enough quality protein and add some fast digesting carbs and you're
good to go. Don't overthink it.

What is your favourite PWO meal or shake? Let me know in the comment section
below!

From the latest magazine headline to the wise words from our fitness-enthusiastic new friend, we're constantly reminded to keep our health in check.

9 hyped-up "healthy habits" that are actually unhealthy

From the latest magazine headline to the wise words of your fitness-enthusiastic
new friend, we're constantly reminded to keep our health in check by adapting
healthier habits.

I know, developing those healthy habits
[https://blog.slickcoach.com/how-to-improve-our-health-with-small-steps/] is
already hard enough. Adding some extra difficulty by filtering out, which of all
the "conventional wisdom" out there turns out to be false, can be really
exhausting.

Of course, you have the best intentions and I'll help you with that! Let's be
honest, nowadays people love to throw around the word "healthy", but actually
don't really have a clue what actually is healthy. And I understand them, it
just feels good to say the word. Sadly, this is the reason, why it becomes a bit
overused and meaningless at this point. Especially on products, where "healthy"
is used for anything, from sugary cereal nonsense to highly processed nut bars.

Let me expose some of the most common health myths for you.

1. Eating gluten-free


"Gluten free" and "healthy" are often used as synonyms. Maybe you don't want to
hear it: it's marketing crap, to raise prices on foods!

The shocking truth is, being on a gluten-free diet
[https://blog.slickcoach.com/what-actually-is-gluten-and-is-it-healthy-gluten-secrets/] 
will lead to no special health benefits, unless you're diagnosed with celiac
disease (only 1% of the world's population has this disease). And it will 
definitely not lead to more weight loss, unless you're eating less calories than
you actually burn.

In fact, many gluten-free foods are less nutritious, higher in carbs and fat and
lower in fiber and protein.

I know many people, who cut out gluten in order lose weight. Please, don't get
fooled by those claims!

Gluten-containing grain - such as wheat, barley and rye - are nutritious (as
long as you choose unprocessed) and they can be a great source of dietary fiber,
vitamins and minerals.

My personal tip: Save the money on gluten-free products and keep the gluten in
your life, unless you really have a problem digesting it. Pretty much the same
as with dairy. Some people can't tolerate lactose
[https://blog.slickcoach.com/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/]
, but doesn't mean you have to stop consuming it.

2. Drinking fruit juice


Drinking fruit juice is one of the new hypes, because people assume it comes
from fruit. Truth is, in most of the cases it's just flavoured sugar water.

Compared to soft drinks, fruit juices are only marginally better when it comes
to sugar content.

In general, drinking calories is never a good idea, when you're trying to lose
body fat (however, it is a good idea, if you want to gain muscle mass and have
problems to get your calories in). Most people simply don't feel satiated by
drinking calories, because they're digested very quickly.

Especially with fruit juices, since almost 100% of the calories in there come
from simple carbohydrates. And with no fat or protein in your meal to slow down
the process, those calories will be gone in no time. Leaving you with a nice
blood sugar crash and thus, hunger!

Instead, you want to eat plenty of protein - which will keep you satiated - slow
digesting carbs and food rich in fiber.

Furthermore, it makes a huge different if you drink your fruits in form of a
juice or if you eat them. The sugar in whole fruits (fructose) is bound to the
fiber. This will fill you up longer and slows down sugar absorption in the body.

In contrast to the sugar found in fruit juices. During the process of making
fruit juices the fiber content
[https://blog.slickcoach.com/what-is-dietary-fiber/] is removed, so the fiber
can't slow down the absorption of the sugar. Plus, fruit juices contain much
larger quantities of sugar.

But, to be fair here, fruit juice (if you buy the 100% one) has no artificial
sweeteners, no added colours, no preservatives and usually a fair amount of
nutrients. Therefore, it's much better for your overall health than soft drinks.

You know what's even better? Make your own vegetable juice or try fruit infused
water. But if you have to buy the ready ones, make sure to read the label and
check for a high fruit content and no added sugar.

3. Cutting out Carbs, because they are the enemy


Repeat after me: Carbs are not the enemy! Every magazine and TV show tells us,
that carbohydrates are bad for us and we should avoid them in order to live
healthy and get lean.

While low-carb/high fat diets (ketogenic diet)
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/] 
have some interesting benefits for several health issues
[https://blog.slickcoach.com/conditions-benefit-from-a-ketogenic-diet/] and lots
of people feel much better on a keto diet, it's not for everybody. Some people
just need carbs to thrive. Especially gym rats.

Don't cut out carbs and feel like sh*t, just because a stupid magazine or
tv-trainer told you so. Don't cut any food category out of your diet, because 
somebody claims they're bad! Carbs aren't bad, fat doesn't make you fat and
protein won't harm your kidneys. If you eat balanced. Too much of everything can
do harm.

Do what is best for you and what feels good! If you want to try a low carb/high
fat diet, do your research and change things if you don't feel well! Or play
with your carb sources. If you feel sluggish after eating rice, try sweet
potatoes or legumes. Get to learn your body!

4. Eating fat-free or reduced-fat labeled foods


There are so many new fake "fitness foods"
[https://blog.slickcoach.com/12-foods-that-are-not-as-healthy-as-you-may-think/] 
out there, it's unbelievable. Believe it or not, dietary fat is essential for
your health, meaning you need it to survive! And it won't make you fat (except
if you eat more calories than you burn of course, as with everything).

So no, foods labelled "low fat" or "fat free" aren't the healthier option. Why?
This stuff is packed with preservatives, sugars, artificial ingredients,
thickeners and much more.

Let's take salad dressings for example. Many fat-free dressings contain
additives and a huge amount of sugar to compensate for the taste (dietary fat is
a taste enhancer). Rather squeeze some lemon juice in your salad, along with
olive oil, fresh herbs and spices.

Actually, your body needs dietary fat to help absorb the vitamins and minerals
from the vegetables in your salad. But always aim for healthy fats, mainly from
fish, eggs, nuts and avocados.

Eating very low fat can lead to a whole host of health problems, for instance
low testosterone in men (very likely actually!), so make sure to get enough fat
in!

Another special tip: Learn to read nutrition labels
[https://blog.slickcoach.com/how-to-read-nutrition-labels/]! You will get so
much information when you can read them properly.

5. Slashing all treats from your diet


In my opinion, the only reason why you should avoid a food - besides a medical
one - is because you don't like it. Food rules, restricted diets and "black and
white"-thinking won't help anybody longterm.

Life is about enjoying what you do, loving the people around you and finding
happiness. That’s the ultimate goal! You can only do that with balance.

Here's why: If you cut out foods or complete food groups you love, out of your
diet, you either miss the food and may end up having more frequent food thoughts
and anxiety. Or you may end up overeating or binging on those foods. Either way
it will discourage you.

If you want the snickers bar, work it in your plan. Make it a lifestyle and not
a restrictive, short term diet.

Mind, balance is the key. Of course, you can lose weight by eating just snickers
bars, but it isn't healthy by any means.

Before you're going to make an extreme dietary change, ask yourself if this is
something you want to do for the rest of your life. If the answer is 'no',
please reconsider your decision. You don't have to change your "bad diet" into
the best diet from one day to another by the way. Simply swapping processed with
less processed food and eating more greens will get you a long way. Don't
overthink it!

You could also make diet friendly versions of your favourite meals, like my 
apricot vanilla energy bites
[https://blog.slickcoach.com/apricot-vanilla-energy-bites-recipe/], my 
refreshing vegan nice cream [https://blog.slickcoach.com/vegan-ice-cream/] or my 
loved vegan paleo-friendly brownies
[https://blog.slickcoach.com/healthy-3-ingredient-brownies/]!

6. Devouring protein bars and granola bars like there is no tomorrow


Don't get me wrong: I'm a huge fan of protein bars. They are perfect when you're 
on the go and don't have time for a meal. But always keep in mind, that there is
no bar, that has the same healthy nutrients you need and would get from a good
meal.

Both, protein and granola bars are very calorie-dense and contain lots of
artificial sweeteners and fat (not necessarily the healthy fats).

Every now and then a bar is fine, but watch your intake.

7. Purchase a huge stash of supplements


If you're on a well-balanced diet, you should get all your vitamins and minerals
through the food you eat.

However, there are a few supps you could consider. Most people will benefit from
a good vitamin D3 supplement (5.000 IU/day), if sun exposure is very little and 
Omega-3, unless you consume fatty fish or Omega-3-enhanced eggs several times
per week. Protein powder is not even remotely necessary.

Don't even think about buying some weight loss pills, fat burner, testosterone
booster
[https://blog.slickcoach.com/the-best-magic-pill-when-it-comes-to-weight-loss/] 
and what not.

Rule of thumb here: If it's legal, it doesn't work. Stay away from this crap!

If you think you're not losing enough fat or don't have the desired results in
the gym, don't go to a supplement store, because you think that's the problem!
90% of how you look is your diet, 10% is exercise.

If you don't lose weight, your diet is bad - as in too many calories and/or not
enough protein. If you don't build muscle mass, it's either not enough calories,
the wrong workouts (very likely!) or both. Period.

8. Only do cardio


Speaking of the wrong workouts. Please, don't think you have to run 1 hour on
the treadmill 3 times a week to lose weight
[https://blog.slickcoach.com/correlation-between-exercise-and-weight-loss/].
It's true that running, biking, swimming etc. strengthens your heart and lungs
and improves blood cholesterol.

But you should definitely consider other forms of exercise first. Adding
weightlifting to your exercise routine will increase your muscle mass, decrease
body fat and increase the amount of calories you burn throughout the day (even
at rest!). Plus, you will look much more athletic.

Don't think that lifting heavy weights
[https://blog.slickcoach.com/full-body-workout/] will make you bulky. That's
nonsense! Lifting heavy weights aids gaining lean muscle mass and increases bone
density, so you'll look much leaner.

Furthermore, running is not a good idea for fat loss, since it not only burns
fat but also muscle mass and increases cortisol - the stress hormone - which
will give your body a hard time losing fat.

9. Avoiding coffee


I'm a huge coffee lover. And there are a lot coffee-haters out there. But
actually, coffee is quite good for you - consumed in moderation. As always, too
much of everything isn't good for you.

Caffeine works as a stimulant to the nervous system. Hence, it may increase
alertness, focus and concentration.

Drinking a black coffee as pre workout can also lead to an improved performance
in the gym. Even scientists from Harvard promote the consumption of up to 6 cups
of coffee per day, for it's health benefits.

Now, of course, if you have heart issues or react very strongly to caffeine,
don't drink too much. Listen to your body!

11. Always choosing egg whites over whole eggs


You're absolutely right: Egg whites are lower in calories than the whole egg,
but they are also lower in nutrients. In fact, the yolk contains most of the
nutritional value, with lots of vitamins, minerals and heart-healthy
monounsaturated fats.

Healthy dietary fat is crucial for the absorption of vital vitamins and minerals
, which we get from other food.

Next time you're making an egg white omelette, add 1 whole egg. It tastes much
better, provides you with lots of nutritional benefits and it won't burst you
caloric intake.

12. Switching to artificial sweeteners

Artificial sweeteners may be tempting - and I use them too - but what they lack
in calories, they make up in chemicals. Therefore, use them wisely!

Most popular examples in the fitness and nutrition industry are diet sodas. I
know, it's an easy yet delicious way to reduce your caloric intake and somehow
treat yourself.

Here's the problem with it: Studies have shown that artificial sweetener may 
stimulate sugar cravings and appetite. Meaning, you'll more likely overeat in
general and therefore, sabotage your weight loss. Plus, they might make you hold
more water weight.

Simply stick to water or, if you need something with taste, choose tea.

To sweeten your meal, such as porridge, rather choose mashed banana, honey or a
natural sweetener like Stevia
[https://blog.slickcoach.com/healthy-sugar-alternatives/].

Conclusion
See, sometimes even when we're seemingly doing all the right things to reach our
goal to live "healthier", you can be unknowingly committing missteps, which may
sabotage your efforts.

Keep it simple. Unprocessed food and veggies should be your priority. That's
your base. Everything else is just a small addition to your healthy base
lifestyle.

Oh and by the way - another rule of thumb: if somebody makes enough money with a
product to pay for ads, that say it's healthy, or for fancy packaging, claiming
the same: it's probably not.

At least I haven't seen an ad for broccoli, kale, tomatoes or blueberries
lately... You?

12 hyped-up "healthy habits" that are actually unhealthy

The fitness & health industry is packed with lies, misleading information, scams and bad science. Here are the worst weight loss lies we heard so far.

Exposed & Solved: Biggest Lies And Myths About Weight Loss 

The fitness and health industry is packed with lies, misleading information,
scams and bad science.

Nowadays, we've been duped into thinking that health isn't our natural state and
that we have to work extremely hard and buy a lot of fancy stuff to reach our
ideal body size. Nothing is further from the truth.

Here are the worst weight loss lies we heard so far. Exposed and solved!

Don't eat after 6pm (especially not carbs)
Why? Because eating carbs late at night will go right to your hips? Not true!

The main reason why eating at night has been associated with weight gain is
because of people who snack excessively or binge at night. But those people have
also been eating improperly throughout the day.

Let me be clear, your weight loss success is influenced by several variables.
But time of the day isn't one of them.

Losing weight at a sustainable pace takes many days of being in a caloric
deficit, which gradually burns excess stored fat. The calories you eat are
balanced against the number of calories you burn. It's that simple.

The time of the day you consume these calories doesn't affect the long-term
process. Therefore, just not eating after 6pm does not guarantee any weight
loss.

In fact, some studies show protein consumed near bedtime gets fully digested and
boosts muscle-protein synthesis while you sleep. Furthermore, it's even better
to eat in the evening, because if your meal contains carbs, you'll sleep better
due to higher serotonin levels.

The only benefit from not eating after 6 pm is a long fasting period (from 6pm
until you eat breakfast the next day). But again, this won't affect your weight
loss.

Some people will have success with this method and preach it, not knowing WHY it
worked for them (caloric deficit due to not consuming the calories they were
consuming before in the evening). If it works for you, go ahead. But make sure
to understand how it works and that you might as well eat your last meal at 7,
10 or 11 pm and have the same effect.

You must eat only 1200 calories per day to lose weight
Why would you do that? That's torture and I can tell you, that you won't stick
to your diet for longer than a week. Or you will and mess up your hormones in
the process.

Starting your weight loss journey by eating 1200 calories leaves you no room to
further reductions once your weight loss stagnates. What's then? Cutting down to
under 1000 calories per day?

You surely will fight against unbearable hunger, nutrient deficiency, slowed
down metabolism and giving up.

Everybody's metabolic rate is different. The rates at which our bodies burn
calories differ, so do our activity levels. People with more muscles burn more
even during their sleep.

Therefore, there is no set number of calories that everybody should aim for. Use
our free calculator
[/how-many-calories-do-you-really-have-to-eat-free-calculator/], which uses one
of the best formulas out there, to accurately estimate the calories you need on
a daily basis.

You can eat what you want as long as you exercise
Hell, no!

Working out is essential for your health and provides weight loss benefits, but
it's a myth that spending countless hours at the gym while eating crappy food
will lead to weight loss.

Dieting is roughly 80% what you eat and 20% exercise. You can't out-run a bad
diet!

It's so much more important to be mindful of the food that you're putting in
your body, not just if you want to lose weight!

You need to do cardio
I don't know why, but many people think that cardio is the best way to lose
weight. Sure, increasing your cardiovascular activity is important. But what's
more important is to incorporate strength training to build muscle.

Weight lifting helps to build strong connective tissue in the body, to perform
better in daily activities, it enhances bone density and builds lean muscle.

While you burn only up to 10 calories per minute lifting weights, compared to 12
for cardio, you continue burning calories after you put those dumbbells down.
Your metabolism stays elevated by up to 10% for the day after you lift.

And you'll look better in the end! Spending hours on jogging every week will
certainly help with creating a caloric deficit, but you'll look skinny and just
plain thin rather than athletic and healthy.

Fruit makes you fat
Oh please. Everything can make you fat if you are in a caloric surplus. Even
lettuce.

Shocking truth is: Most people didn't become overweight by eating too much
fruit.

Some believe the fructose causes fat gain. However, fruit contains relatively
low levels of fructose compared to sweetened beverages. For example, a medium
apple contains around 13g of fructose and 90 calories. A Coke has 65g of sugar
and 240 calories.

Fruit is packed with nutrients, contains fiber and has a high water content
which makes it more filling. It's an excellent choice as a healthy source of
fast carbohydrates.

Again, excess calories cause weight gain. If you eat more calories than you
burn, you will gain weight. Doesn't matter where those calories came from.

Diet sodas are perfect to lose weight
Don't get fooled by those 'zero calorie' labels. They may have a very small
amount of calories, but most of them contain artificial sweeteners, such as
aspartame. Artificial sweetener can also lead to weight gain, because they make
you crave carbs, increase your appetite and trigger fat storage.

As the body gets tricked by the sugar substitute, you crave more and begin to 
overeat. Plus, some people react rather harsh to such drinks and their bodies
start to hold a ton of water. Which is not fat, but makes people look fatter.
And if you're overweight and/or a beginner, you can't tell the difference
between water and fat gain.

Drink plain water, tea and coffee instead! Without sugar that is.

Fat makes you fat
One of the fattest lies ever told! Fat is absolutely essential to your overall
health. It's one of the body's main building blocks and fuel sources.

Our cell membranes are made from fat and our brain is 60% fat!

Not all fats are created equal, though. There are good and nasty ones.

Focus on avocados, coconut oil, extra virgin olive oil, grass-fed butter, fish
and flax oils and skip on cottonseed oil, rapeseed oil, palm oil, margarine (no,
it does not help with anything!) and most importantly trans fats. Our fat guide
[/the-basics-what-is-dietary-fat/] has more info on that by the way.

I need supplements to reach my ideal weight
Stop thinking this way. There are no magical pills, potions, creams or shoes
that help you grow muscle or get leaner.

Drinking tons of detox teas and taking fat-burning supplements is not the key to
weight loss. Relying on them to get in shape is totally unrealistic. Rather
follow a wholesome diet and exercise regularly.

Anything that promises a quick and easy solution is probably a scam. In the end
it all comes down to hard work and your mindset.

For instance: detox tea does not help with fat loss at all. It might detox your
body a bit, but only if you don't put toxic stuff in your mouth while you drink
it. Fat burners are all utter nonsense. There are actually fat burners that do
work, but they are not legal! If you can buy one in a normal online shop or a
supplement store, it will not work. Period.

The best legal and working "fat burner" is caffeine. Have a cup or two of coffee
every day. It will increase your metabolism (up to a certain point of course),
is safe, cheap and tasty.

Do X or eat X to lose belly fat
There's not much you can do to change the way your body burns fat. Based on the
receptors in your fat cells, some body fat (abdominal, legs, hips) will be more
stubborn than others (shoulders, arms).

No, crunches will not burn belly fat. Actually, if anything, it will make you
look fatter, because abs are just muscles like any other muscle. And what
happens when we train muscles? They grow. And body fat is one layer above
muscles. Hence, the bigger the abs, the bigger your belly. Your belly fat will
just stick out even more. Common sense.

Also, don't put foil around your mid section or other stupid stuff like that.
Just because you sweat more, doesn't mean you lose fat in that area. Unless your
sweat is yellow-ish and thick, you are not losing body fat there! It's just
water and minerals.

The only way to lose belly fat is to get lean. If you're lean at the areas where
your body wants to lose weight, it will start to burn belly fat as well. 20%
body fat for women and 15% for men [/how-to-determine-your-body-fat-percentage/] 
is roughly the point where you'll start to see a difference.

If you want to improve belly fat reduction, you can try HIIT workouts, which
have be shown to change the aforementioned receptors ratio. Normal cardio like
jogging and walking will not have any effect on belly fat whatsoever though.

But HIIT, of course, is no magic. It might speed up the process a tiny bit
though.

Fat loss foods
This one should be quite clear if you read the paragraphs above, but just to hit
the point home: there are no fat loss foods. You can lose and gain fat with any
food. It depends on the amounts! It's certainly harder to overeat on lettuce,
tuna and tomatoes - hence they are nice to incorporate into your diet, but if
you eat too much tuna, you'll gain fat, as with any other food.

Also, vegetables are not "free". They have calories! So advice like "eat as much
of X as you like" is dangerous!

Conclusion
Stop spending the days looking for the "secret" or the magic supplements. Weight
loss isn't tricky, there are just too many misconceptions out there that throw a
roadblock in front of your diet plan.

Follow common sense and a science based fat loss program, and you will see
results, guaranteed!

Exposed & solved: Biggest lies and myths about weight loss

Everyone who has at least some very basic knowledge of nutrition and weight
lifting knows, that the media is often times misleading, poorly researched (if
at all) or sometimes just downright lying when it comes to those topics. Hunting
for views and reads rather than educating their audience.

The German ‘newspaper’ Zeit lately published such an article. You can find a
Google-translated version here
[https://translate.google.co.uk/translate?sl=de&tl=en&js=y&prev=_t&hl=en&ie=UTF-8&u=http%3A%2F%2Fwww.zeit.de%2F2016%2F49%2Fmuskelaufbau-praeparate-gefahren-internet-werbung-social-media&edit-text=]
. In this post I want to address a few of their claims and straighten things
out, so you know the whole picture. This is relevant beyond the Zeit article of
course and suits as a general guidance.

Whey is garbage
Well, of course whey protein is a byproduct of cheese manufacturing. Which makes
it, on a protein-per-dollar-basis, one of the cheapest proteins to buy while
also being very high in important amino acids like Leucine. Only legumes are
cheaper, but have a worse amino acid profile on their own.

So in my opinion it’s nice that we have a very good protein source that is cheap
because it’s a byproduct, rather than relying on more expensive options — after
all protein is by far the most expensive macro nutrient
[/the-basics-what-are-macros-and-micros].

Plus, if you don’t like whey or you are lactose intolerant, there are plenty of
vegan options available as well, mainly rice, pea and soy protein powder.

Lastly to wrap this point up: of course you don’t need whey or any other protein
powder to be healthy and grow muscle. But it tastes nice and is cheap, so why
not. And by the way: whey is actually considered a food, rather than a
supplement. Or would you say cheese is a supplement as well?

Whey is for bodybuilder
To make this one short: as explained in the above paragraph, whey is cheap and
therefore even more interesting for ‘normal’ people who just want to consume
more protein and generally don’t spend a lot of money on food (e.g. students).

Most people eat not enough protein to be even healthy, especially on weight loss
diets. Latest studies show that the current daily recommendation for protein
might be as much as half of what is actually healthy. Unfortunately, laws take a
long time to be changed.

So no, everyone can benefit from whey.

Boosters are evil
First things first: if you are not training very serious, but rather just to be
a bit more healthy and fit: you do not need a booster, period.

However, if you think you need one: it’s true, there are some shady ones out
there, unless you live in Europe where supplements are quite regulated.

Caffeine being the main ingredient, the Zeit says 3g have the same amount of
caffeine as 14 cups of coffee. Obviously stupid.

But let’s put the Zeit’s claims to the test:

One cup of coffee has on average 80mg caffeine. Most people will actually have
more in there because the ‘real average coffee’ is stronger than that. Who brews
a weak coffee on purpose, right?!

But let’s cut them some slack. This means 3g of booster would have to have 1.1g
of pure caffeine per 3g in order to contain 14 cups’ worth. Which would not be
allowed in any regulated market, not even the States. Plus the manufacturer
would have a time hard to squeeze more ingredients in there, if more than a
third is taken by caffeine already…

The booster they target in particular (Tunnelblick) does have a lot of caffeine
indeed. Pretty much every booster has less, often just half. But again, let’s
give them the benefit of the doubt and check the facts:

Tunnelblick is produced in Germany which means it’s super regulated and the
label is very likely correct. The label states 400mg of caffeine per 18g! Yes
that’s 5 ‘cups’ of coffee per shot, a lot, but not even close to 14.

Furthermore, 18g is the maximum dose. Most people should take half of it (which
is one scoop or 2.5 cups of coffee/200mg caffeine). Guess what else has 200mg of
caffeine? Starbuck’s cold brew. Just saying…

Now I get the point, it’s dangerous if a 16 years old spaghetti boy takes 4
scoops. But he might as well drink 10 cups of coffee and 10 cans of Red Bull and
would be worse off. Are those not as bad? Plus, since there’s a label, you
actually know how much caffeine is in there. Not so with coffee!

Booster was illegal and taken down
True, Tunnelblick was taken off the market because of a certain ingredient. So
were other products. But the ingredient was made illegal after the product was
already on the market. That’s a huge difference. Plus in most other countries,
this ingredient is still fine to include. And it’s not like you’d actually
become ill from it. But the media likes to exaggerate, doesn’t it.

The industry can just ‘put together’ powders as they wish
Nope, not really. The market is quite regulated in Europe. Remember that time
your local supermarket had to throw away food products because the manufacturer
found out that a particular batch of something had pieces of metal or other
potentially deadly things in there?

Happens all the time. But nobody writes about it much, because it’s not a sub
culture and the big food corps don’t like it, when papers write about them. Not
to mention your local kebab shop with rats in the kitchen :)

Some products have dangerous ingredients
Again, in Europe not a problem. If you live in the US and really want to buy
something like a booster, just go with the highly rated products and buy them
directly from the manufacturer’s websites if possible. If you buy a supplement
or protein powder from a local store or GNC, it will be much more expensive or
have the same price with less useful ingredients.

Creatine is bad for your kidneys
Jesus fucking christ. Creatine is by far the most researched supplement of the
last 20 years. It’s freaking safe! People are taking it for decades without
issues.

Yes, too much creatine in your blood means you very likely have a kidney issue.
But what people miss is the concentration. The difference between taking
creatine and having a real kidney problem is literally 10x!

By the way, guess what, red meat has creatine in it as well! Just 2 pounds of
steak or fish have the same amount of creatine as a supplement would have (BBQ
anyone?). Didn’t say anything about that, did they?

And for the people who want to build muscle: yes, creatine helps you build
muscle faster, but just very little. It’s not like taking steroids! You might
notice a very small difference. But maybe not. Furthermore, some people are
non-responders and creatine just does nothing for them. Keep that in mind. Don’t
expect to grow like Arnold. And don’t even consider it unless your goal is
strength and muscle growth and you want to spend money on supplements.

Conclusion
As mentioned in the beginning of the article — don’t listen to mainstream media
when it comes to diet, nutrition and weight training. As one would assume, given
the current ‘level’ of journalism. But this article was so bad that I had to
jump in.

If you really want to dig into those kind of things, start to read real studies
and books based on those, not some random bullshit somebody came up between 10
and lunch, just to get the article out the door and hit their quota.

If you have questions about supplements, nutrition and training, let us know in
the comments!