10 Unbelievable Diet Rules Backed by Science…and X-GAINS!!!
FYI – IF YOU’VE BEEN FOLLOWING X-GAINS YOU ALREADY KNOW ALL 10 OF THEM!
The other morning Niña sent me an article around 2 am and woke up two hours later (at 4 am that same morning) to make sure I had read the article.
Well, because the article, featured on Yahoo’s home page, was preaching EVERYTHING X-GAINS IS ALL ABOUT when it comes to “dieting.”
So, I read the article and, sure enough, I could kiss Adam Bornstein (the article’s author). I am sure home-boy (a.k.a. Adam Bornstein) does not know about X-Gains but it seems like he and I are on the exact same wavelength when it comes to losing and maintaining weight loss. So, in hopes of making a few new believers out of a few readers, we have decided to share Adam Bornstein’s article – “10 Unbelievable Diet Rules Backed by Science”.
Below we have highlighted the “10 Rules’’” main ideas and elaborated on topics the author may not have had time to further discuss in his article. And, as X-Gains normally likes to do, we have provided a few options for our readers. Below you will find; 1. bullet point quotes from each rule, 2. X-Gain’s commentary/take on the rules, and 3. an expandable box containing complete exerts from the article.
Introduction To Diet Rules…Or The Lack Thereof
“You see, when you really dig into the research, most of what you assume is correct about dieting is actually wrong…”
The sad truth is that when it comes to dieting there is only three truths.
1. The only way to lose weight is to consume fewer calories than you use.
2. The only way to gain weight is to consume more calories than you use.
3. The only way to maintain weight is to consume the same number of calories you use.
That is it…there are really no other rules, tricks, or tips to dieting!
This being the 100% TRUTH we all still look for that magic bullet to help us lose and ultimately maintain weight loss. And, because we all live our lives looking for that magic bullet, the marketing machine known as the Diet Industry seems to hit us with a new bullet every other day which, sure enough, always ends up being exactly as advertised – magic.
The truly sad fact is that no matter how smart we are about how to lose weight we all just keep hoping for that one magic bullet while the Diet Industry continues pumping out new ammunition every other day. In the meantime, and in between time, all scientific evidence gets swept under the rug and/or completely ignored. This is especially true when scientific evidence goes against any magic the Diet Industry is trying to sale.
The Diet Industry is completely focused on one thing and one thing only – getting us to consume!
Whether it’s a new book, trend, or product, they don’t really care if it works as long as we keep buying.
Well, the complete opposite is true about Bornstein’s article – Adam Bornstein is not selling us anything but the truth…nothing but science. And that is why I have decided to share this breath of fresh air in the atmospheric smog that is the mainstream Diet Industry.
When describing how you really feel about the latest miracle fix in the diet and fitness world, you’d probably like to drop an F-bomb-as in, what the fad? After all, how many times have you trusted logical sounding ideas or put all your faith in a diet strategy, only to find out that the time you invested was a waste–and you still haven’t dropped the weight? Consider this your F-bomb-free zone. No fads, no faking, and no frustration. You see, when you really dig into the research, most of what you assume is correct about dieting is actually wrong. Discover the truth here and the only f-words coming out of your mouth will be “Finally. Fat loss!”
RULE 1: SKIP BREAKFAST IF YOU WANT
Article Bullet Points:
1. “You don’t need to eat immediately (or even within one hour) after you wake up. Your metabolism won’t be harmed. ”
2. “Eating an early breakfast means you’re creating a bigger eating window (you eat for more total hours during the day), which might lead to more fat storage and more health problems, according to scientists at the Salk Institute for Biological Studies.”
3. “What matters most is total calorie intake, food selection…and then how much time you spend eating each day.”
X-Gains is all about skipping breakfast (if you want) and sticking to a smaller “eating window.”
I personally follow the LeanGains approach to Intermittent Fasting. This means I have a daily 6-hour “eating window.” My personal approach is to eat from 3 pm to 9 pm 5 days a week while eating only one large meal a day 2 days a week. Now, be it a 6-hour window or just one sitting, I eat at least 3,200 – 4,200 calories each day when trying to maintain weight.
Note: The calorie range is because LeanGains utilizes calorie cycling based on whether or not you workout that day. So, depending on whether or not I have worked out I may eat less or more calories on a given day.
The important thing to note is that total caloric intake is just that, total caloric intake, and if you skip breakfast to create a smaller “eating window” than you are also skipping calories.
SO, LET’S THINK ABOUT THIS FOR A SECOND…
A small simple breakfast (or Starbucks drink) will have about 250 – 300 calories. This equals about 1,400 – 2,100 calories a week which is equal to about a half pound per week.
So, by simply skipping breakfast you’re well on your way to losing a healthy half pound per week…
…and this doesn’t even get into the number of other health benefits, such as scorching fat, intermittent fasting has on the body and its metabolism.
The one diet rule we’ve heard more than any other: A healthy diet begins with a great breakfast. There’s just one problem: A good breakfast doesn’t guarantee an overall healthy diet. In fact, according to a survey conducted by the NPD group, nearly 90 percent of Americans now eat breakfast, and yet nearly 50 percent of Americans are either overweight or obese. There are two things you should know about breakfast:
1. Timing isn’t as important as you think. You don’t need to eat immediately (or even within one hour) after you wake up. Your metabolism won’t be harmed.
2. Eating an early breakfast means you’re creating a bigger eating window (you eat for more total hours during the day), which might lead to more fat storage and more health problems, according to scientists at the Salk Institute for Biological Studies.
If you eat your first meal at 7 a.m. and eat a late-night snack at 10 p.m., that’s 15 hours of eating-which might be more than your body wants. The fad-free truth: No one meal is more important than any other. What matters most is total calorie intake, food selection (think salad versus Big Mac), and then how much time you spend eating each day. So if you don’t love breakfast, skip it. If you do, enjoy your morning meal but keep an eye on your feeding window to make sure you’re not eating more calories than you need.
RULE 2: IT’S OK TO EAT A BIG DINNER
Article Bullet Points:
1.“We all know that dinner is the most popular meal to eat with friends and family, but most people think eating after dark is the cardinal sin of weight loss. Nothing could be more incorrect.”
2.“Italian researchers compared eating earlier in the day (10 a.m.) to eating later in the day (6 p.m.) In that study, there was no difference in weight (pounds) lost, but the late eaters lost more fat.”
3.“Eating too many calories causes weight gain regardless of when you eat them.”
4. “You won’t become fat by eating at night-that will only happen if you overeat at night.”
X-Gains is all about that late-night eating + snacking…if you have the calorie count for it of course!
I have shared a few times on this site how I love to eat late at night. As a matter of fact I used to hate eating lunch because it could ruin my dinner (but more on this at a later post). The point is that I love to eat and I love going to bed feeling full, happy, and content…with life…and nothing quite accomplishes this like a fantastic dinner and some delicious cereal…right before going to bed.
I very rarely eat cereal as breakfast. As a matter of fact, as an adult, I do not think I have ever eaten cereal as breakfast. I prefer or, better put, love to eat cereal as a snack BUT especially as dessert. And, when I get my cereal on, I get my cereal on big time.
Exactly how much cereal do I eat? and Why can I eat so much cereal right before bed and not gain weight?
The main point here is that I have been eating most all of my calories, if not all my calories, for dinner and dessert ever since I started following the LeanGains approach (over a year ago). And I HAVE STAYED WITHIN 5 LBS OF MY TARGET WEIGHT EVER SINCE…OVER 15 MONTHS now.
So What’s The Secret…
…Why don’t I gain weight if I love eating, actually, lets be accurate, feasting before going to bed?
Well, as noted above, LeanGains is all about eating a set number of calories (whatever that target caloric intake maybe…which will be different depending on whether you are trying to maintain, lose, or gain weight) within a set “eating window.” And, as noted in this article, and as I have been preaching on this site, a smaller eating window helps, among other things, control overall caloric intake which is exactly what one must do to lose and maintain weight loss – control caloric intake!
So, all this just to say that if a big lunch is getting in the way of enjoying your late night dinner and if, like me, you prefer dinner over lunch anyways…
…SKIP THE LUNCH AND ENJOY A BIGGER DINNER – It’s Perfectly OKAY!
We all know that dinner is the most popular meal to eat with friends and family, but most people think eating after dark is the cardinal sin of weight loss. Nothing could be more incorrect. Italian researchers compared eating earlier in the day (10 a.m.) to eating later in the day (6 p.m.) In that study, there was no difference in weight (pounds) lost, but the late eaters lost more fat. Several follow-up studies concluded the same thing-timing doesn’t matter. This statement from University of Oregon researchers sums it up well: “Eating too many calories causes weight gain regardless of when you eat them.” The fad-free truth: Living in a world where you can’t eat at night and can’t enjoy food with your friends and family is restrictive and doesn’t adhere to any science-backed rules of weight loss. You won’t become fat by eating at night-that will only happen if you overeat at night. If you’re aware of how much you should be eating within any given day, you can place those calories in whatever meal works best for your body.
RULE 3: SNACKING DOES NOT AFFECT METABOLISM
Article Bullet Points:
1. “…there is “no evidence of improved weight loss” by eating more frequently.”
2. “…it does not matter if you graze or gorge, assuming that you’re eating the total number of calories you need to lose weight. ”
3. “If you’re told to eat 2,000 calories per day, it doesn’t matter if it’s separated into five 400-calorie meals or two 1000-calorie feasts.”
4. “When Canadian researchers compared eating three meals per day to six meals per day, breaking the six into three main meals and three snacks, there was no significant difference in weight loss, but those who ate three meals were more satisfied and felt less hunger. ”
As noted in Rule 2’s footnotes, X-Gains is all about enjoying your meal…not snacking so that you feel full before your meal!
I mean the secret to not dieting is to find a diet that becomes your way of life and the only diet that can become a way of life is a diet you love, enjoy, and commit to.
So, if eating six small meals makes you feel full all day which in turn may cause you to not really enjoy your food when you do it than DON’T EAT SIX SMALL MEALS A DAY and JUST EAT TWO.
There are a number of reasons I personally dislike the 6 small meals approach, and, other than the science just not being there to back it up, one major flaw is how RIDICULOUSLY TIME CONSUMING IT CAN BE to plan, prepare, and eat all 6 meals. Not to mention that if your constantly full you might never feel up to anything again…and we all know there is nothing quite like eating something you are craving (i.e., “feeling up to.”)
So, save some time, some money, your sanity, and your cravings – DON’T SNACK ALL DAY!
We know that when you eat, you burn calories. So about 30 years ago, it was determined that if you eat more frequently, you must burn more calories overall, and thus the “grazing” method was formed and a nation of people began consuming four to six small meals per day. One small problem: French researchers found that there is “no evidence of improved weight loss” by eating more frequently. They even went one step further to show that when it comes to the number of calories you burn per day (i.e. your metabolism), it does not matter if you graze or gorge, assuming that you’re eating the total number of calories you need to lose weight. The fad-free truth: If you’re told to eat 2,000 calories per day, it doesn’t matter if it’s separated into five 400-calorie meals or two 1000-calorie feasts. (However the composition of those meals does matter.) What works best for your schedule should determine the number of meals you eat. When Canadian researchers compared eating three meals per day to six meals per day, breaking the six into three main meals and three snacks, there was no significant difference in weight loss, but those who ate three meals were more satisfied and felt less hunger.
RULE 4: EAT CARBS TO GET LEAN
Article Bullet Points:
1. “Before 1991, when Japan was considered a carb-dominate society, diabetes and obesity rates were never greater than three percent of the population. If carbs in general were the enemy, with their high starch intake via rice and sweet potatoes, the Japanese would be the fattest, most diabetic, and unhealthy population on the planet.”
2. “Your body needs carbohydrates. If you completely remove this essential nutrient from your diet, you could experience a down-regulation of the hormones that control fat loss, making it harder to have the lean, sexy body you want.”
3. “A good general rule: Eat more carbs on the days you’re active and fewer carbs on the days you’re sedentary”
As noted above, X-Gains is all about calorie cycling BUT it is also about macronutrient cycling too. This means that on workout days I eat higher quantities of carbs and on non-workout days I eat higher quantities of fats while maintaining protein consumption high everyday regardless of my workout routine.
Macronutrient cycling is exactly what item No. 3 above is referring to (”Eat more carbs on the days you’re active and fewer carbs on the days you’re sedentary”) and is a very important item to note, but when it comes specifically to carbs…
…I will never forget what my brother-in-law, an Officer in the United States Navy, told me they told him at the Naval Academy during his boot camp days.
It was about 10 years ago now but I’ll never forget it. We were discussing how I had just started yet another low-carb diet to help jump-start my weight loss. We were at a restaurant and my brother-in-law had ordered the burger and fries I had really really wanted but I had opted for the salad instead. I guess I was looking a bit sad because he asked what was wrong and when I told him I had started another low-carb diet and was regretting not ordering the burger and fries he said something I’ll never forget…
“You workout all the time…right?” he asked.
“Yeah,” I replied.”
“Well, don’t you know fat burns in a furnace of carbohydrates?”
…it took me 10 years to finally realize this was true so I’ll say no more and just let this marinate in your mind a bit.
“…fat burns in a furnace of carbohydrates?”…but you have to make them burn…they don’t just burn on their own!
From Atkins to the Paleo movement, carbohydrates have been criticized more than all of the ladies on the Real Housewives shows-combined. Here’s the real reason why carbs get such a bad reputation: Up to 50 percent of the carbohydrate intake in the typical American diet is in the form of highly processed carbs and sugar. So when people say carbs are bad, they’re usually just talking about eating lots of sugar. But that’s not really fair to every other food that also is labeled a carbohydrate. When compared to a typical American diet, a low-carb diet looks like the undisputed champ. However when compared to a good carb-based diet that is low in sugar, refined foods, and gluten (like the “Japanese Diet”), the results are very different. Before 1991, when Japan was considered a carb-dominate society, diabetes and obesity rates were never greater than three percent of the population. If carbs in general were the enemy, with their high starch intake via rice and sweet potatoes, the Japanese would be the fattest, most diabetic, and unhealthy population on the planet. However this was not the case, and their levels of obesity are a “problem” people in the United States wish they had. The fad-free truth: Your body needs carbohydrates. If you completely remove this essential nutrient from your diet, you could experience a down-regulation of the hormones that control fat loss, making it harder to have the lean, sexy body you want. A good general rule: Eat more carbs on the days you’re active and fewer carbs on the days you’re sedentary. And make sure most of your carbs come from whole foods such as fruits and vegetables.
RULE 5: THERE IS A WEIGHT-LOSS PILL WORTH BUYING
Article Bullet Points:
1. “Researchers from Canada found that people with higher levels of vitamin D also have lower levels of body fat.”
2. “Vitamin D helps you feel fuller because, according to Australian researchers, it releases more leptin, a hormone essential to weight loss. It also helps you store less fat by decreasing parathyroid hormone, which makes you hold on to your love handles. Best of all, vitamin D literally burns more fat by reducing production of the stress hormone cortisol.”
3. “Buying supplements to help you lose weight is not the best use of your hard-earned money. Your foundation is a healthy diet and exercise.”
You guys might already know what X-Gains thinks about Supplements, but, in case y’all don’t, check out this post and just know that I couldn’t agree more with item No. 3 in the bullet points above.
And as for buying Vitamin D supplements…wait just one second before you go spending that “hard-earned money.”
I don’t know if you know but there is a 100% free source of Vitamin D that will be spilling out Vitamin D goodness for…I don’t know…the next 6,000,000,000 or so years. It’s called our Sun!
All you need to do is go outside and get about 15 minutes of sun/fresh air a day and poof – your body will start producing enough Vitamin D year round…as long as you live in or south of Atlanta Georgia that is.
Please note that if you do happen to live above Atlanta, GA’s latitude (and/or use sunscreen at all times), you might actually want to invest in some Vitamin D supplements during the winter season. The reason being that during the winter months the sun will not get high enough in the sky to initiate your body’s natural Vitamin D factory (which is really our body’s reactions to the sun’s UV rays).
Most miracle “fat-burning supplements” are about as effective as an hour of Prancercizing. But if you want to take a pill to help promote fat loss, your best bet is a vitamin that you associate with the sun. Researchers from Canada found that people with higher levels of vitamin D also have lower levels of body fat. The connection isn’t a coincidence. Vitamin D helps you feel fuller because, according to Australian researchers, it releases more leptin, a hormone essential to weight loss. It also helps you store less fat by decreasing parathyroid hormone, which makes you hold on to your love handles. Best of all, vitamin D literally burns more fat by reducing production of the stress hormone cortisol. The fad-free truth: Buying supplements to help you lose weight is not the best use of your hard-earned money. Your foundation is a healthy diet and exercise. But some supplements can help fill nutritional gaps that will help your body function more efficiently. Supplementing with 2,000 to 3,000 IU of Vitamin D3 is a smart investment for your overall health and fat-loss goals.
RULE 6: EXERCISE ON AN EMPTY STOMACH
Article Bullet Points:
1. “There’s a lot of science that shows eating before a workout is important, but “before a workout” is a much wider time range than you might think.”
2. “…if you eat many hours before you train, there’s still plenty of fuel to help you perform and feel great.”
3. “…if you have a meal consisting of 25 grams of protein, that meal could last in your system for up to 25 hours. Hydration level and sleep patterns also play a significant role in performance, so make sure you’re well rested and have plenty to drink, and then eat when it feels best for your body, even if it means a small meal or no meal at all.”
X-Gains has actually written a few post that address training on an empty stomach, and, as stated previously on this site, and in this article, there is nothing wrong with doing so.
As a matter of fact, my little brother is notorious for throwing up during any physical activity if he’s eaten within two-three hours of that activity. I distinctly remember the Nerdy Nose Picker (as we used to call him because we caught him picking his nose around the age of three and we never let it go) threw up at half time of two basketball games and during a few baseball games all because we had a late lunch and an early afternoon game.
The point here is not that my little brother probably still picks his nose but that eating before training may actually affect your training session negatively.
I have been training on an empty stomach for over a year now and I would have it no other way. I normally have my last piece of food at 9 pm, go to bed around 9:30 – 10 pm, wake up around 4 am, workout from 4:30 am – 6:30 am and eat nothing until 3 pm. There are a few times a month, due to scheduling conflicts (i.e., life), I have to work out around 5 pm which is 2 hours after I normally break my fast.
Training On A 24 Hour Fasted State
If I have to workout at 5 pm this means I am training in a 20-hour fasted state. If this happens I’ll eat after my workout (around 7:30 pm). But, on Monday’s during softball season I might go straight to my 7:30 pm game and not eat anything until around 9 pm that night. This means that I’ve trained and played softball without eating for a full 24 hours!
And guess what?
I feel 100% fine!
What’s the secret?
STAY HYDRATED AND GET YOUR SLEEP!
If you exercise with a high intensity, there’s nothing worse than feeling sick to your stomach because you felt forced to eat before you hit the gym or pavement. There’s a lot of science that shows eating before a workout is important, but “before a workout” is a much wider time range than you might think. In the simplest sense, your digestive process is very complicated. When you eat, the food does not go directly to your muscles or your gut. It takes time-a lot of time, in fact. So if you eat many hours before you train, there’s still plenty of fuel to help you perform and feel great. The fad-free truth: Research published in the International Journal of Sport Nutrition and Exercise Metabolism found that the protein you eat digests anywhere between one gram per hour and 10 grams per hour. So if you have a meal consisting of 25 grams of protein, that meal could last in your system for up to 25 hours. Hydration level and sleep patterns also play a significant role in performance, so make sure you’re well rested and have plenty to drink, and then eat when it feels best for your body, even if it means a small meal or no meal at all.
RULE 7: EAT SATURATED FAT
Article Bullet Points:
1. “For example, people who live in Tokelau (a territory off of New Zealand) eat a diet that is 50 percent saturated fats, and they have cardiovascular health that is superior to any other group of people.”
2. “… fats-and more specifically saturated fats-are not the cause of the obesity crisis and are not the cause of heart disease.”
3. “Plus, research shows diets higher in saturated fats are often lower in total calories consumed.”
FATS CAN BE A GOLD MINE FOR ANYONE TRAINING ON AN EMPTY STOMACH!!!!
This is a huge deal and a secret I think everyone should know –
FATS ARE OKAY AND WILL IMPROVE YOUR TRAINING…ESPECIALLY IF YOU TRAIN FASTED!
I have written a number of posts and devoted an entire post to this topic so be sure to checkout The Secret To Scorching Fat A.K.A. – Fat As Energy to learn more about making fats your friend.
It is important to note that if you’re following the LeanGains approach to eating/training you will want to cycle your fat intake as you well as your carbs. This means that on workout days you’ll eat a bit more carbs and less fats while on non-training days you’ll eat a bit more fats and a bit less carbs.
To calculate and learn a bit more about your macronutrients read LeanGains – A Year Later (the calculator can be found at the end of the post).
Another Fat Secret Worth Sharing
This being said there is one little secret I think I should also share…I don’t know if you know but fats also help make food taste…what’s the word I am looking for…oh yeah, GOOD! And eating GOOD food makes you happy and satiated for longer periods of time…which may result in a lower daily total caloric intake!
Books like The China Study and movies like Forks Over Knives have pointed the finger at saturated fats-and all animal fats-as the reason for countless health problems. Yet all the research used to support this hypothesis took a very slanted bias and completely ignored populations that were incredibly healthy despite diets based on saturated fats. For example, people who live in Tokelau (a territory off of New Zealand) eat a diet that is 50 percent saturated fats, and they have cardiovascular health that is superior to any other group of people. Even Walter Willett, chairman of the Department of Nutrition at Harvard, has publicly stated (after a 20-year review of research) that fats-and more specifically saturated fats-are not the cause of the obesity crisis and are not the cause of heart disease. The fad-free truth: Cholesterol actually acts as an antioxidant against dangerous free radicals within the blood. When there are high levels of undesirable substances in the blood (caused by inflammation in your arteries from eating highly processed foods and large quantities of sugars), cholesterol levels rise in order to combat these substances. Cholesterol is also necessary for the production of a number of hormones, some of which help fight against heart disease. Plus, research shows diets higher in saturated fats are often lower in total calories consumed.
RULE 8: CONSIDER FASTING FOR BETTER HEALTH
Article Bullet Points:
1. “…there’s a difference between withholding what your body needs and reprogramming your body so that you can control your hunger and let your body recharge.”
2. “When done correctly, fasting can actually help your body burn fat, recharge, and stay healthy.”
3. “The only real cleanse occurs at the cellular level. It’s called autophagy, and it’s your body’s ability to regenerate and become better. Autophagy makes your brain function a little better, helps with fat loss, and even assists in your ability to walk and breathe.”
4. “Researchers at the University of Utah found that people who fasted just one day per month were 40 percent less likely to suffer from clogged arteries.”
5. “Short daily fasts (for 12 to 16 hours) or a once-per-week daily fast can have health benefits, and it will teach you to separate boredom or thirst from genuine hunger.”
It goes without saying that X-Gains is all about Intermittent Fasting but, just incase you’re new to the site, X-Gains is all about the LeanGains’ approach to Intermittent Fasting.
I have been Intermittent Fasting now for over a year and maintain a yearly body fat percentage of 7-10%. Over the last year and a few months my weight has fluxuated only 5 pounds from my target weight while EATING ANYTING AND EVERYTHING I WANT.
It is important to note that I WORKOUT 5-6 DAYS A WEEK via strength and cardio training and I NEVER CALORIE COUNT WHEN MAINTAINING WEIGHT. I also TRAIN FASTED EVERYDAY and have seen both STRENGTH and SIZE GAINS over the last year WITHOUT TAKING ANY SUPPLEMENTS OTHER THAN ONE SERVING OF AMINO ACID IN THE MORNING (which I drink during my fast).
What Does The Doc Say About My Current Health Condition?
Well, my cholesterol, blood pressure, and body mass index are better than they have been since my early 20’s but it’s not all about numbers!
I feel better than I ever have and though I eat the same exact foods I used to eat, now that I am Intermittent Fasting…
…I NO LONGER SUFFER FROM;
- HEARTBURN – I used to have heartburn every single day. I was actually on medication for my heartburn and it was an everyday occurrence until I started fasting that is. Since I started IF (Intermittent Fasting), poof! NO HEARTBURN!
- BLOATING – I don’t know how to explain this either but the same foods that used to make me feel like a hot air balloon filled with hot fat grease no longer make me feel bloated. It could possibly be that I am actually allowing my body time to process the food…and the fact that when my body is finally receiving the nutrition there is no need to store or get rid of it because, being that I am in a fasted state, my body actually uses the nutrition instead of dumping or storing them.
- CRAMPS – I seriously can not remember the last time I had a cramp while working out…SERIOUSLY, I HAVE NO EARTHLY IDEA…but I do know it was before I started Intermittent Fasting.
Any diet that has you not eat at all is not a diet-it’s starvation. But there’s a difference between withholding what your body needs and reprogramming your body so that you can control your hunger and let your body recharge. The idea of fasting is nothing crazy. You do it every night when you sleep, which is a time that that is essential for optimal health. Yet the idea of going several hours without eating during daytime is frowned upon. When done correctly, fasting can actually help your body burn fat, recharge, and stay healthy. You’ve probably heard of cleanse diets that supposedly rid your body of toxins, improve the functioning of your internal organs, and help you age better. Most of these don’t work as advertised. The only real cleanse occurs at the cellular level. It’s called autophagy, and it’s your body’s ability to regenerate and become better. Autophagy makes your brain function a little better, helps with fat loss, and even assists in your ability to walk and breathe. But the more time you spend eating-as in actual hours during the day eating-the less time you spend in the autophagic process, which is why fasting isn’t a bad thing. The fad-free truth: Researchers at the University of Utah found that people who fasted just one day per month were 40 percent less likely to suffer from clogged arteries. While there are many ways to fast, the important point is that you shouldn’t feel forced to eat if you’re not hungry. Short daily fasts (for 12 to 16 hours) or a once-per-week daily fast can have health benefits, and it will teach you to separate boredom or thirst from genuine hunger.
RULE 9: GOING ORGANIC WON’T HELP WITH WEIGHT LOSS
Article Bullet Points:
1. “…slapping “organic” on a label does not mean it will help you lose weight, and in some instances it won’t even guarantee that a food is healthy.”
2. “…no clearly distinguishable benefits of eating organic foods, whether measured by preventing disease or an assessment of overall health…”
3. “Organic sources of sugar are still sugar. And organic products loaded with 1,000 calories are still 1,000 calories.”
Organic Foods is a subject we haven’t really ever discussed, for a number of reasons really, but there is no time like the present…especially if the present happens to share my opinion.
I really, really, really have an issue with “Organic Foods” for a laundry list of reasons but mainly because the very definition of “Organic Foods” can change on a yearly if not monthly basis. I mean yeah, I am all about food regulations and making sure our food sources are as pure and local as possible, but I am not about paying a few bucks extra for “Organic Food” just because that food is grown with “Organically Approved” antibiotics, pesticides, chemicals, or whatever is done or not done to our food to qualify it as “Organic.”
I especially dislike “Organic Milk” because in my state I cannot legal purchase the only milk that is truly “Organic” – that being the untouched-unhomogenized-unpasteurized-sweet nector which comes straight from the cows nipple and into my glass!
But seriously, the label “Organic” really gets on my nerves and this article hits the nail on the head…
…Calories are calories “Organic” or not so watch them if you need to gain or lose weight.
I love my local farmer’s market, and I always do my best to purchase products from the best sources. That said, slapping “organic” on a label does not mean it will help you lose weight, and in some instances it won’t even guarantee that a food is healthy. Research published in the Annal of Internal Medicine reviewed 200 studies that compared the health benefits of organic foods to conventional foods and the results were surprising: There were no clearly distinguishable benefits of eating organic foods, whether measured by preventing disease or an assessment of overall health. Specific to weight loss, a random comparison of organic to non-organic foods found no significant difference in nutritional information, including calories. The fad-free truth: More research on organic foods needs to be conducted. There’s no doubt organic foods have fewer pesticides and toxins, the real question is if the sometimes-small difference in toxins makes any scientifically significant difference on your health. More importantly, labeling a food as organic does not mean its weight-loss friendly. Organic sources of sugar are still sugar. And organic products loaded with 1,000 calories are still 1,000 calories. If you want to reduce the potential of anything bad entering your body, feel free to purchase organic products but still keep an eye on the label.
RULE 10: THERE’S NO SUCH THING AS TOO MUCH PROTEIN
Article Bullet Points:
1. “…there’s no research showing any relationship between eating a lot of protein and developing kidney problems.”
2. “If you’re healthy, you are clear to eat protein and not worry about any health problems-because there are none.”
Protein intake is the only macronutrient which you must maintain high every single day. The rule of thumb for years has been that to gain a pound of lean mass you have to eat at least your weight in grams of protein everyday. This means that if you weigh 170 lbs. and are trying to gain lean mass than you’ll need to be eating 170 grams of protein per day to help spur on lean muscle mass development. I have actually known about this rule of thumb since my late teens and have spent the last 12 or so years eating about 140 – 200 grams of protein per day.
I used to consume my protein, due to financial feasibility and ease, via mainly eggs (12 – 16 eggs a day) and protein shakes.
BUT IF YOU CAN EAT YOUR PROTEIN – DO NOT DRINK YOUR PROTEIN!
This is especially important if you are trying to stay lean!
A lot of people I know think they are okay drinking their high-calorie protein shakes because if it’s a protein shake “It’s got to be good for me right?” Well,..
Most protein shakes are just calorie filled excuses for people to reload on sugars after a workout.
So, stop drinking your protein and start eating it!
If you eat your protein you will get a number of benefits – THE MAIN ONE BEING THAT YOU WILL GET FULL FASTER AND THUS REDUCE YOUR OVERALL CALORIC INTAKE WHILE GETTING A SOLID SOURCE OF UNPROCESSED PROTEIN.
1. “What’s more, protein is one of the most metabolic macronutrients, meaning that the more protein you eat, the more calories you burn.”
A lot of people talk about protein’s affect on your metabolic rate…but in the grand scheme of things it is negligible! So don’t eat more calories via protein simply because you think you’ll burn off those calories by using energy to break down the protein itself. Yeah, it is a fact that your body uses more energy to break down protein than it does to break down carbs or fat…
…BUT IT IS NOT A ONE TO ONE OR ANYTHING CLOSE SO DO NOT OVER EAT BECAUSE IT’S PROTEIN!
Just remember that calories are still calories so the rules of total intake still apply be it organic, processed, or pure unadulterated protein.
You may have heard that eating lots of protein can cause all sorts of health problems, including kidney stones and gallstones, but this is a moot point for most people. Why? Because there’s no research showing any relationship between eating a lot of protein and developing kidney problems. In fact, a study published in the Journal of Strength and Conditioning Research tested eating up to 400 grams of protein per day without any negative consequences. If you have a preexisting kidney problem, it’s possible that a higher protein diet could be hard on your body. But if you have a kidney problem, you should be talking to your doctor about your diet anyway. The fad-free truth: If you’re healthy, you are clear to eat protein and not worry about any health problems-because there are none. What’s more, protein is one of the most metabolic macronutrients, meaning that the more protein you eat, the more calories you burn.