Tag: obesity

Why You Need Fat In Your Diet

Why You Need Fat In Your Diet

Fats, also known as lipids, are valuable sources of slow, but long-lasting energy consumed in the diet.

This valuable nutrient is great for helping you stay fuller for longer but is easy to overconsume, and just like anything else you eat, if you do not use it for energy, then it is stored as body fat.

There are three types of Fat:

  1. Saturated Fat,
  2. Unsaturated Fat,
  3. and Cholesterol.

Saturated Fat

First, saturated fat is known as “bad” fat due to its properties linking it to many heart illnesses.

However, one important thing to remember about saturated fat is that it is created in the body. For fat to be stored in the body it must be converted into saturated fat so that it can be solidified at normal body temperature.

This means that saturated fat does not need to be in the diet!

Yet, it is not recommended to avoid natural meats that have relatively high amounts of saturated fat, because these meats also have higher nutrient content as well. Without saturated fat in your diet, your health will suffer through a lack of fat soluble vitamins.

To avoid excess saturated fat, simply do not eat the fat that you see on meat and avoid foods that have an abundance of saturated fat in them, with few other key nutrients.

Unsaturated Fat

Next, there are two types of unsaturated fat:

  • Polyunsaturated
  • and Monounsaturated.

Both forms of unsaturated fats are essential and must be consumed often to maintain a healthy body.

To ensure you get an adequate amount of these essential fats, consume foods rich in unsaturated fat and low in saturated fat, such as nuts, avocados, olive oil, fish and lean meats.

Cholesterol

Cholesterol is also linked to many heart illnesses, but this is more due to the excessive saturated fat in our diets rather than the cholesterol consumed.

Like saturated fat, cholesterol is also formed in the body.

Cholesterol is used by the body to create hormones such as estrogen and testosterone. This makes cholesterol a highly valuable nutrient, especially for those looking to build muscle and get stronger.

We are told to avoid excessive cholesterol in our diets, however, the body makes way more cholesterol than is consumed in a regular diet, and those that train hard need a lot of cholesterol to keep their hormones up.

It has been found that only when saturated fat is high in the diet alongside a lack of exercise, so too are the dangers associated with cholesterol and heart illness.

With this in mind, realize that cholesterol is not harmful. Lack of a healthy diet combined with a lack of exercise is.

Eat Your Fat!

Realize that fat is important for every diet. Even body fat is important for optimal body function as well as fat-soluble vitamin storage.

Fat is a great source of energy, an insulator and allows the body to perform optimally. Without proper amounts of all 3 types of fat in your diet, your health and performance will suffer.

To ensure an adequate amount of these essential nutrients, consume these foods regularly:

  • Eggs
  • Red Meat
  • Lean Meat
  • Fish
  • Nuts
  • Avocados
  • Olive Oil

 

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How To Improve Your Metabolism!

How To Improve Your Metabolism!

Improving your metabolism comes down to being able to manage your Metabolic Rate at a healthy level. You should be able to consume enough nutrients for your body’s dietary needs while allowing for optimal performance and recovery with your daily activities.

Your Basal Metabolic Rate is the amount of energy or calories, your body uses just to survive throughout the day by maintaining its current state. The greater this number is the more calories your body needs to survive daily. The more it is raised, the more calories you can afford to eat each day.

With a high metabolic rate, there is less effect on your body through overeating and under eating. By having a high metabolic rate, or increased metabolism, it is harder to gain weight while being easier to lose weight.

If you love donuts, then you might want to consider increasing your Metabolism so you can splurge a little more often.

 

2 Ways To Increase Your Metabolic Rate:

Two ways to increase your basal metabolic rate are:

  1. Increasing Muscle Mass or
  2. Increasing Your Daily Activity.

These two can work together when increasing the training stimulus. Your body wants to do what is best for survival, so it does not care to build unnecessary muscle mass unless it needs too. Muscle is calorically expensive to maintain compared to other tissues so there must be a reason for your body to build muscle or maintain it for survival. As long as you create enough stress for your body to need muscle growth for healthy survival, it will.

An important thing to remember about calorie expenditure is cardio burns calories today, while muscle burns calories forever. It is a caloric investment to build muscle. To maintain your investment you must have enough activity to stimulate its use. This is where increasing daily activity comes in to play.

Increased activity, or exercise, helps to build and maintain muscle. This will increase the number of calories needed both to repair and maintain the newly accumulated muscle, raising your Basal Metabolic Rate.

To build muscle it is important that you eat more nutrients and total calories than normal. With an increased nutrient intake along with increased activity levels, your body will be able to grow more muscle and raise your Basal Metabolic Rate.

 

How To Decrease Your Metabolic Rate:

To decrease your metabolic rate you must do the opposite; decreasing activity levels and consuming fewer nutrients. This will make it easier for your body to gain weight while decreasing its ability to lose weight.

This can be very dangerous and unhealthy if not monitored.

Remember, the goal is to manage your metabolic rate to a healthy level. You should be able to consume enough nutrients for your body’s dietary needs while allowing for optimal performance and recovery with your daily activities.

 

To learn more about managing your metabolism read the articles JACKED and SHREDDED from our articles page.

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Think Before You Eat!

Think Before You Eat!

Each time before you eat, think of what your goals are and if this meal choice will help or hinder your progress.

Eating is a common social pass-time, but it can stop you from reaching your goals if you don’t put some thought into what you consume. Think about if you are actually hungry, or just eating because you are bored.

 

Before you overindulge, think of these things…

Are you hungry, or are you actually just thirsty? Sometimes, thirst is mistaken for hunger. If you are not keeping up with your water intake, you may actually just be thirsty.

Are you craving something sweet, or are your electrolytes out of balance? In the kidneys, glucose or sugar is filtered with sodium (Na+). When your Sodium (Na+) to glucose ratio is off, which is common during weight loss or low carb diets, cravings will often occur in the form of sweet and/or salty foods.

When cravings occur, it is often helpful to have 1-2Tbs of natural peanut butter, which will help fight off cravings while still maintaining a healthy diet.

If that does not work, you can try having flavorful tea.

 

If you have to go off your diet…

For most diets, it is reasonable to not be completely strict all the time. It is reasonable to go off of your diet 10-15% of the time and still make progress.

Still, the stricter you are with a diet, the greater your results.

Always remember to keep your goals in mind. Think of what your meal really consist of and be accountable for what you put in your body.

Think of why you started a specific diet. Think if this meal will help you reach your goals. Each time before you eat, think of what your goals are and if this meal choice will help or hinder your progress.

If you want to learn more about managing your diet, check out our Strength Articles in which we discuss a wide variety of topics to help make you healthier and stronger!

 

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Consistency is Key to Success!

Consistency is Key to Success!

Consistency is one of the most important factors in any diet or training program. To allow your body to perform most optimally, be consistent with the foods you eat, times of day you eat, total calories you eat, fluid you intake and stress you put on your body.

Our bodies are highly functioning machines that need to be well maintained through consistent healthy choices. If there is too much fluctuation in our diets, training or recovery, it can have adverse effects.

For example, eating too few nutrients will signal to the body it is in a starved state, decreasing metabolism and lead to fatigue while eating too many nutrients will signal the body for growth and increase your metabolic rate.

If you are looking to gain weight that is optimal for strength and performance, make small consistent caloric intake jumps over a longer rather than shorter period of time. An increase of 200-500 calories every few weeks should be enough to help increase muscle mass. If you are trying to lose weight, it would be just the opposite where you consistently cut out 200-500 calories every few weeks when progress stalls.

If you are trying to get stronger or build muscle, you would make small consistent jumps in training intensity or volume to continually build yourself up, rather than increasing too fast to where you are likely to hurt yourself.

Then for recovery, you need to maintain a consistent sleep schedule and rest periods between training sessions so that you are always ready for the next workout.

For everything in training, start small and be consistent.

Just by being consistent, you are much more likely to create and maintain results in everything that you work towards!

Tip: Keep track of your diet, keep track of your training, and keep track of your sleep schedule. Then there are no surprises when you feel exhausted and weak before a workout.

To learn more about managing your metabolism read our articles JACKED and SHREDDED by Ryan J. Mathias.

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Why You Should Limit Dairy After You Turn 20, or Sooner!

Why You Should Limit Dairy After You Turn 20…or Sooner!

We are all born with a certain level of the lactase enzyme in our bodies but can lose it over time. To avoid any intestinal and immune distress, begin to minimize dairy intake after you turn 20 years old, or when negative symptoms are felt.

First, dairy is anything that consists of lactose or did at one-time. Lactose is a disaccharide sugar made from glucose and galactose bonded together. The only way to break this bond is with an enzyme called lactase.

If the bond between these two sugar molecules cannot be broken, then it cannot be absorbed from the intestines into the bloodstream, as it is supposed too. When these sugars are not broken down to be absorbed, they continue through the GI tract as a waste product.

Along the way, the body fights this sugar by creating intestinal inflammation (which can cause distension, pushing your stomach out looking like a “beer belly” or “pregnant belly”). This is the same effect you would get when eating something else that your body is allergic too, such as gluten for those that are gluten intolerant.

Also, water moves with sugar molecules which, in this case, leads to diarrhea, and increases colon discomfort. This can be constipation, an increased stench of gas or increased gas frequency. If you have any of these symptoms, it may be time to minimize your dairy intake.

For most people, this is not a problem until they finish puberty, or around the age of 20 years old.

Puberty signals the body to grow and milk, or dairy, is a natural substance that promotes growth. It has good amounts of fat, carbohydrates (lactose) and protein, along with calcium. Milk is what many growing things survive on for the first few years of life until more solid foods can be digested. It is also useful to support growth during puberty.

However, after growth is finished, dairy products are not as useful because the growth of bones and overall size does not continually occur. Our body realizes this and then begins loosing the unnecessary, or unused, lactase enzyme. When it is lost, it is slow to come back, if it does at all.

To avoid any intestinal and immune distress, begin to minimize dairy product use after 20 years of age or when negative symptoms are felt.

Many people go their entire lives with slowly increasing lactose intolerance and do not notice it until later in their life, after years of intestinal destruction have already occurred. Others are born with or become extremely lactose intolerant over time, while few have no lactose intolerance at all.

A study on lactose intolerance compared to heritage found that those who had a heritage closest to Germany were more likely to have a strong tolerance for dairy products throughout their life, while those farther from Germany had less tolerance for lactose in their diets. It was believed this was due to the fact that historically people in cold regions, such as the present day Germany, had to survive on cow’s milk year round in order to be fed while warmer regions could be satisfied by crops.

Still, it is best to heir on the side of caution when negative symptoms are felt after ingesting dairy products. Usually, low sugar dairy products like heavy cream or cheese can be digested because of the lack of lactose sugars.

Some dairy in your diet can be useful to encourage proper calcium (Ca++) supply but is not necessary.

Other products containing calcium (Ca++) are dark green vegetables and fortified products, such as almond milk or orange juice.

Overall, dairy is useful during growth but should be limited when growth is not occurring.

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