Butter – Good or Bad?
Although many people avoid good saturated fats like butter we believe butter should not be avoided at all in your diet. Saturated fat is needed for the production of testosterone; increased testosterone lowers body fat especially on the arms. Also butter is one of the best sources of Iodine and inadequate intake of this can suppress your metabolism and even make you gain weight. Aim to have a real organic butter not the “I can’t believe it’s not butter” butters
Eggs – Good or Bad?
Too Many people avoids egg yolks fearing high cholesterol but an eggs yolk actually help to reduce cholesterol and fat accumulation in the liver due to the choline in the yolk. Eggs contain vitamins and all 9 essential amino acids so are a perfect form of protein in the diet. Choline can also help to lower homocysteine levels which are a risk factor in heart disease. The only downside to eggs is that people often over consume them eating 2 or 3 every day for long periods. This causes food allergies that will slow down your progress by raising cortisol – cut them out completely for 6 weeks and then you can re-introduce them back into your diet. Stick with free range and organic eggs.
Low Fat Products – Good or Bad?
Many people we speak to are still advised to eat a low fat diet by so called experts to reduce body fat. The myth that eating fat makes you fat unfortunately still persists and badly needs to be busted. Fats slow the flood of carbohydrates into the blood, which helps to eliminate “sugar highs” as well as the corresponding crash after the glucose is burned off. Athletes improve their performance and diabetics become healthier when they switch to a diet higher in certain kinds of fat and protein. An 8 year study was conducted which looked at 50,000 women who ate low fat diets. The study concluded that there was no evidence that eating low fat reduced the risk of heart attacks, breast cancer or colon cancer, which undermines poor advice we still hear from doctors and nutritionists today.
Fruit – Good or Bad?
Well too much of it is. When seeking a leaner physic we see many people turn to fruit to improve there dietary habits. While we will agree fruit is full of antioxidants and nutrients is also contains a natural sugar, fructose. Fructose has an immediate effect on blood and insulin levels leading to increased body fat and insulin resistance. A small amount of fructose is fine around 5-10 grams per day and stick with fruits that have dark thin skins as they are naturally higher in antioxidants. When your goal is fat loss aim to consume your fruit within an hour of a training session when you’re most insulin sensitive this will also help to restore glycogen levels faster. The government suggests 5 portions of fruit and vegetable per day however our message when striving for fat loss is to consume 1 portion of fruit and 4 portions of vegetables. This will keep your blood sugar constant whilst giving you just as many nutrients.
Cereal – Good or Bad?
Agriculture has only been around for approximately 10,000 years, and our genome has only evolved 0.02% since cave man times. This means that most of us do not do well with grains in our diet making us fat and unhealthy. Breakfast cereals will not only cause you blood sugar problems, but will cause your energy levels to dip and set you up for carbohydrate cravings for the rest of the day. Adding milk to your cereal will push up your insulin levels, promoting further fat storage. In 1960 a study was done at the University of Michigan where they took 18 rats that were divided into 3 groups. One group received cornflakes; a second group were given the cardboard box that the cornflakes came in; and the control group received rat food. The outcome? The rats who ate the cornflakes died before the rats who ate the cardboard box. If you’re not meeting your fat loss goals then try switching your breakfast to a protein source, ideally meat, and add some berries and nuts. This will improve your productivity for the whole day and reduce binges.
Nuts – Good or Bad?
Cre8 Fitness always advises clients that nuts should be a staple of your weight control diet. I realise this piece of advice may be contrary to much of what you’ve heard about nuts being “fattening”, but nonetheless it’s absolutely true. While nuts are high in calories and probably shouldn’t be eaten by the fistful, a very substantial number of important studies have demonstrated that regular inclusion of nuts in the diet lowers the risk of coronary heart disease. Other research shows positive effects on the risk of dementia, stroke, and diabetes. They are also full of protein and keep those hunger cravings away!
Granola & Yogurt – Good or Bad?
We constantly hear of people eating a “super healthy” breakfast of granola and yogurt, or something similar. What we also hear from the same people is that they are trying to lose fat/weight, change there body shape etc. Breaking news! This is far from a super healthy breakfast unless you have a body fat below 12% for a male and 16% for a female. The amount of sugar and extra calories lurking in granola is enough to shock – a bowl of granola alone can easily contain 500 or more calories, and that’s without the yogurt! As mentioned above, do not be fooled by fat free yogurt, many yogurts have upwards of 15 grams of sugar in that tiny bowl serving! Rule of thumb, if you deserve it which means you are happy with your body shape and you are as lean as you want to be, feel free to have this occasionally for breakfast, otherwise avoid!
Fruit Juice/Smoothie – Good or Bad?
Don’t get us wrong, “100 percent natural” fruit juices contain tons of vitamins and minerals. However, unless you’re looking to gain weight or subsist/exist??? on a liquid only diet, fruit juice is a quick way to drink a bunch of calories and sugar without filling you up. Smoothies have long been the darling of the health food world. Whilst some smoothies made with simple, whole food ingredients can be healthy, don’t get fooled into thinking anything with the name “smoothie” is good for you. Some smoothies are made with lots of added sugars, high-calorie ingredients like chocolate syrup, or even use full-fat ice cream as a base. And if it’s made “from concentrate” then don’t go anywhere near it! Stick to 100% natural fruit juices.