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How to Lose Body Fat correctly with Low Carb Diet by Poliquin Group.

“Every woman knows that carbohydrate is fattening: this is a piece of common knowledge, which few nutritionists would dispute.” —Passmore & Swindells, two British dietitians writing in the British Journal of Nutrition in 1963

Whether you agree with the above quote or think it’s hilarious nonsense, there’s no doubt that reduced carb diets are useful for losing body fat.
A lot of people find that cutting carbs in favor of a higher protein, higher fat diet is the simplest way to get lean fast. However, people often make mistakes when going low-carb, especially if they are training hard in an effort to accelerate the fat loss process.
With these 10 simple tips, you can make going low-carb a lot easier and get better fat loss results.

Mistake #1: Not Restricting Carbohydrates Enough
Low-carb, high-protein diets are effective for fat loss. This is a scientific fact. But, low-carb is a vague term.

Simply cutting the average American man’s carb intake of 310 grams a day in half could be considered low-carb, but if you are overweight and your goal is fat loss, you most likely need to go a lot lower than 155 grams.  

A review in the American Journal of Clinical Nutrition suggests the 50 to 150 g/day range is too high for losing body fat in overweight, sedentary populations. A useful definition of a low-carb fat loss diet is less than 50 grams of carbs a day, which will lead to the production of ketones.
When the body is producing ketones it is no longer relying on glucose (sugar from carbs) for its fuel source, which is a state that provides significant metabolic benefits and easier fat loss.
Fix It: For best results, get those 50 grams of carbs from vegetables and select fruits, such as berries, pomegranate, or kiwi. Eliminate all grains—whole and processed.

Mistake #2: You are Lean, Active & Restricting Carbs Too Much
The AJCN definition of a low-carb diet as less than 50 grams a day was for sedentary, overweight folks—a population that is likely to have a degree of insulin resistance, inflammation, and a poor metabolism.

Lean, active people who are lifting weights and working out regularly tend to benefit from a higher carb intake, or from cycling carbs in order to replenish muscle glycogen. Carb cycling is also beneficial to improve the brain’s sensitivity to the metabolic hormones, insulin and leptin.

Additional reasons not to go super low in carbs indefinitely include the following:

Reduced thyroid hormone, which lowers body temperature and the amount of calories burned at rest. In lean people this typically leads to fat gain, whereas in overweight folks it leads to blunted fat loss.

Elevated cortisol. Carbs are useful for keeping the stress hormone cortisol in balance by providing an easy energy source for the body. When carb intake is very low, cortisol is released in order to free stored energy and provide glucose to keep you going. Having elevated cortisol all the time causes inflammation, adrenal fatigue, and eventually metabolic problems.

Fix It: If you’re active, pretty lean, and trying to lose fat on a very low-carb diet, try one of the following:

a)    increase your daily carbs to the 150 grams a day range,
b)    change the type of carbs your eating (try starchy veggies like sweet potato and other roots), or
c)    try carb cycling (eat high-glycemic grains or vegetables every 5 to 7 days).

Mistake #3: Not Eating Enough Calories or Fat
A common scenario is that someone starts a low-carb diet but doesn’t eat enough fat, feels terrible, and quits. Calories may be too low, or the ratio between fat, protein, and carbs may be off.
One thing that needs to happen when you go low-carb is your body must adapt to be able to burn fat instead of glucose. If you don’t adequately increase the fat you eat, energy production will be sluggish and you won’t be able to sustain your new way of eating.
Fix It: Chances are you need at least 50 percent of your calories to come from fat to make a low-carb diet work. The actual percentage will obviously vary based on carb and protein intake, but you absolutely want to make fat intake a priority.
Do this by eating fat at every meal, opting for fats from the following delicious sources: Omega-3s from fish and organic meats, medium chain triglycerides from coconut and red palm oil, and monounsaturated fats from olives, olive oil, nuts, and avocados.
Mistake #4: Not Eating Enough Vegetables & Fruit
Many people think that a low-carb diet means they don’t have to eat vegetables since vegetables are carbohydrates. Although some people may be eating a low-carb diet and eliminating plant foods, this is generally not the best choice for a few reasons:
•    Plants are some of the most nutrient-packed foods on the planet and they go a long way towards reducing inflammation in the body and preventing disease.
•    Veggies and fruit provide indigestible fiber, which has been found to make people less hungry so they eat less. Plus, fiber is often lacking on low-carb diets since most people eliminate grains, which are a principal source of fiber in the American diet.
•    Lower carb vegetables are a “free for all food” and you can eat as much of them as you want, which is helpful in reducing hunger and filling up your stomach.
This may not be so exciting if you don’t like vegetables, but here’s a hint—figure out a way to enjoy them, whether by trying new ones you’ve never eaten, cooking them with delicious spices and fats, or re-training your taste buds. Eating a lot of veggies is a must if you want success on a low-carb eating plan.
Fix It: Eat 2 to 3 cups of low-carb vegetables at every meal. Here is a brief list of low-glycemic carbs that you can eat liberally: all green vegetables (collards, celery, broccoli, zucchini, etc.), tomatoes, peppers, onions, garlic, eggplant, turnips, cucumbers, green beans, cauliflower, cabbage, asparagus, avocado, mushrooms, bok choy.
Fruit intake should be more individualized. If you are going for a ketogenic diet you will need to seriously limit fruit intake, but you may be able to get away with eating some berries or other lower glycemic fruits since they are still fairly low in carbs, but high in phytonutrients and fiber.
Mistake #5: Eating High-Glycemic Carbs at the Wrong Times
You can pretty much eat low-glycemic vegetables and maybe even berries any time you want, but higher glycemic carbs and refined carbs need to be eaten at specific times in order to avoid blood sugar spikes and reduce the body’s tendency to store them as fat.
Fix It: If you choose to eat “cheat” meals, post-workout is the best time to do so because you will have depleted muscle glycogen stores (the form of carbs that are stored in your muscles to fuel exercise) during training and your body will be primed to replenish those stores with any carbs you eat post-workout.
This does not mean that carbs are necessary, (muscle glycogen is only depleted by about 40 percent from high-volume training) but it’s the best time to eat 'em if you’re going to. The one exception is if are a serious athlete training multiple times a day or perform long-distance endurance training, in which case carbs are important post-workout.
Always avoid higher glycemic carbs pre-workout including most fruit because they will make the body favor carb burning over the use of fat, which is an inferior state for fat loss.
Also, always avoid high-glycemic, “cheat” foods in the morning or when you are under stress because this has been found to trigger greater food intake over the course of the day.
Mistake #6: Eating too much protein and too little fat.
It goes without saying that a lower carbohydrate diet needs to be higher in protein as well as fat.
But, how much protein do you really need? And are there any dangers to just eating as much protein as you can fit down your gullet?
First, if you are restricting carbs but eat more protein than the body needs, some of the amino acids in the protein will be turned into glucose via a process called gluconeogenesis. This provides an energy source that may reduce the body’s ability to burn fat, inhibiting fat loss.
A second thing that happens with a very high-protein intake is that the body is not able to efficiently eliminate the byproducts of protein metabolism such as ammonia, which is toxic for the body. This typically occurs at a protein intake around 230 to 250 grams of protein a day.
Third, when protein is not fully digested and it reaches the intestines, the gut bacteria “eat” it via a fermentation process. This causes you to  have fewer beneficial gut flora and leads to the production of inflammatory compounds.
Fix It: For many people who work out, the 1.5 to 1.8 g/kg of bodyweight range of protein is ideal on a low-carb diet. Naturally, some people will benefit from eating a bit more, or from cycling protein so that they have a higher intake in the 2 g/kg range during hypertrophy phases.  
#7: Combining Fasting and Low-Carb Eating
Many experienced reduced-carbohydrate eaters report excellent results from fasting. Both practices have similar benefits so it is reasonable to believe they can compliment each other well:
•    They improve metabolic flexibility and the body’s ability to use both fat and carbs for energy.
•    They improve cellular health and reduce inflammation.
•    The improve balance of metabolic hormones that are deranged, such as reducing insulin resistance.
But both practices are stressful on the body and if you take them too far, which can easily happen when striving for leanness, you can experience hormone imbalances, poor sleep, and altered circadian rhythm.
Women appear to be especially susceptible to problems from pairing fasting with low-carb eating because hormone balance is more delicate.
For instance, if cortisol is chronically elevated in response to lack of glucose and calories, the body turns the hormone pregnenolone, which is a precursor to estrogen and testosterone, into progesterone.
Progesterone is then used to make cortisol and aldosterone. Together these hormones lead to greater fat storage and more fluid retention and mean the body is not working properly anymore.
Fix It: You can always try fasting down the road but most people who are new to the reduced-carb lifestyle will find the transition easiest by eating fairly frequent meals (5 to 6 a day) and focusing on ideal food choices. This will improve balance of the hormones that make you hungry and allow you to develop confidence in your eating habits.
#8: Confusion or Fear Due To the Ridiculous Things Your Friends Say about The Low-Carb Lifestyle
There are many misconceptions and lies floating around regarding reduced-carb eating. These are often a result of oversimplification or lack of context, but they can be very confusing and even scary.
For example, you’ve probably heard all of the following things about low-carb diets:
•    That they are hard to stick to.

The Truth: Not so. A comparison of 19 randomized control trials that tested low-carb and low-fat diets found the average completion rate for low-carb diets was 79.51 percent compared to 77.72 percent for low-fat diets.
•    They are dangerous because they are high in protein and fat, which increases cancer, diabetes, and heart disease risk.
The Truth: Not necessarily. Although there is evidence that a high processed meat intake increases cancer and mortality risk, this is not the same thing as a low-carb diet done properly.
And it’s true that low-carb diets should be high in fat and saturated fat, but neither are strong predictors of heart disease and if adequate plants are consumed, overall health is consistently improved.
•    Your brain needs 130 grams of glucose a day to function properly and it must get that from carbs.
The Truth: Not quite. It’s true that the brain requires glucose to function but it can also run on ketones, which are a result of fat metabolism.
And, although zero carb diets are never a smart move, the body is able to manufacture glucose from other sources such as gluconeogenesis (protein being turned into carbs) or from lactate (produced during exercise).
That said, some people will do best with a higher carb intake, but the point is that the everyday things we hear about nutrition are rarely based on science or a complete understanding of the situation.
Fix It: Find a scientifically reputable source for your nutrition information and consider working with a dietitian who has experience helping active people and athletes make low-carb diets work.
Also, avoid polarizing foods into “good” and “bad.” Foods aren’t inherently “good” and “bad”, “healthy” or “unhealthy.” They’re just foods and it’s what happens to them when we eat them in different combinations that has healthy or unhealthy effects.
Mistake #9: Low Sodium or Potassium
When you shift to a low-carb diet, your body ends up excreting more sodium and water as it loses muscle glycogen (the storage form of carbs in the muscle). Potassium is also reduced by this process.
This can lead to mineral imbalances, lower blood pressure, and sluggishness. This situation is commonly mistaken as low blood sugar, and individuals often respond by increasing carb intake.
Fix It: No need to supplement, but make sure that if you exercise, you are consuming 2.5 to 3.5 grams of sodium a day in your diet. Potassium is easily consumed from green veggies and other plants. Cooking with meat broths can also help if you are sweating a lot during exercise.
If you are eating processed or packaged foods, chances are you are getting way more than enough sodium.  
Mistake #10: Not Taking Advantage of Low-Carb Aids: Anaerobic Training, Caffeine & Water
Anaerobic training, which includes lifting weights and higher intensity interval modes like sprinting, will improve the body’s ability to use fat for energy. Adapting your body to oxidize fat is something that needs to occur for a low-carb eating program to work.
It’s particularly important for overweight, sedentary people: Exercise is the catalyst to improve fat burning, whereas altering diet alone does not appear to be effective in the short term.
Exercise also triggers protein synthesis and preserves muscle mass during fat loss, which helps maintain the amount of calories the body burns at rest.
Caffeinated coffee in reasonable doses (1 to 3 cups) is a useful aid when transitioning to a low-carb diet because it can significantly enhance exercise performance and motivation when training with low carb energy stores.
Staying hydrated is extremely important because adequate water will help reduce carbohydrate cravings. You lose a significant amount of storage water as your body sheds its muscle glycogen stores. This is not a bad thing as long as you hydrate—something most people don’t do. In addition, water is necessary for beta-oxidation, which is how the body burns fat as an energy source.
Fix It: Start a strength training or moderate-intensity interval program.
Drink 1 to 3 cups of coffee (equal to 1-3 mg/kg of caffeine) pre-exercise.  
Shoot for 0.6 to 0.7 ounces per pound of body weight of water a day.

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Carrot Banana Muffins- Low in carbohydrates compared to stander versions. 

2 - cups almond flour 
2 - teaspoons baking soda
1/2 - teaspoon salt
1 - tablespoon ground cinnamon
1/2 - cup unsweetened shredded coconut
3 - large eggs
3 - bananas mashed
1/2 cup (8 tablespoons) unsalted butter, cubed and softened
2 - tablespoons raw honey
1 - teaspoon apple cider vinegar
1 1/4 - cups pitted and chopped dates
2 - medium carrots, shredded
3/4 - cup chopped walnuts

1.Preheat the oven to 325. Lightly oil a 12 cup muffin plan with expeller pressed canola oil or line with paper liners. 

2. In a large bowl, mis together the almond four, baking soda, salt, cinnamon and coconut. I another bowl, whisk the eggs, bananas, butter, honey and vinegar. Stir the wet ingredients into the dry ones. Fold in the dates, carrots, and walnuts. Divid the batter amend the muffins cups. 

3. Bake for 40 minutes, until golden brown or a skewer inserted into the center of the muffin comes out clean. Since there no actual four , the muffins will not rise significantly. Coll the pan on a wire reach for 5 minutes, then turn out the muffins onto the racks anklet cool to warm or room temperature. 

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Strength Sensei’s Blog

You can’t look at the world through a straw.
Once Dan Duchaine told me that once a musclehead gets on a keyboard, he gains 90 kg of muscle mass, drop 10 points of body fat, and grows 15 cm.

For example, “bodybuilding experts” will tell you that you should only eat every 5 to 6 hours, and since they are not ‘bro scientists”, they have the research to prove it. They quote studies that muscle protein synthesis goes up if you wait 5 -6 hours. I can agree with the part of muscle protein synthesis is important. Yeah ? So what? What about muscle protein breakdown? Duh!

Muscle protein synthesis does not equal muscle growth. Muscle growth is the sum of muscle protein synthesis and muscle protein breakdown.

Eating protein frequently prevents muscle protein breakdown, when combined with protein synthesis you get more muscle growth.

Yes, I have said eat when hungry. However building a muscular physique and putting the effort into it will make you hungry! Colleagues and students of mine, when enlightened about eating protein every 2 to 3 hours are amazed how fast gains come quicker.
For a 90 kg man, we are looking at 45 to 50 grams of protein, 6 times a day.

Now there is good research supporting the concept of frequent protein feedings to support strength training:

Before making up an opinion, one should look at all possible angles, hence stop looking at the word through a straw. 

Success leaves clues, frequent protein feedings is not a new concept, gym rats long figured it out, at least now we have the research on the why.

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What to EAT to LOSE FAT!? 

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The "If It FITS Your Macro's DIET" - Does it work? Find out...

A mineral that is vital for restful sleep and overall health, magnesium helps every one of your cells to rest when they should and activate over 300 enzymes involved in the normal health function of the human body. Emotional stress, illness, diabetes and other chronic conditions and hormonal fluctuations such as those related to  menopause reduce absorption of the mineral. In any life situation a shortage of magnesium can interfere with sleep and can lead to aches and pains because with out the mineral nerves and muscles are unable to relax and rest.
#fitness   #magnesium   #naturalremedies  

By Charles Poliquin

Performance and Fat loss!


Strength Sensei’s take on: Do we really need slow long distance aerobic work for optimal fitness?

Please read the WHOLE post properly before you express your comments. There are plenty of misconceptions regarding aerobic exercise. All the scientific data backing this up can be found for free on PubMed. Now, so you know, I have not trained only power athletes, most of the sports I developed programs for had some aerobic fitness component. For example, three times Olympic biathlon medalist Myriam Bédard needed high levels of aerobic fitness.

1. Optimal Fitness is an individual thing. All based on goals and needs. If you are training for single maximal effort (i.e. throwing events, Olympic lifting, powerlifting ), you sure want to avoid aerobic as it negates both neural and hypertrophic adaptations. Aerobic capacity is also an OPTIMAL thing. In my experience 55 ml/kg/min is sufficient to play at the top level in the NHL. In rowing, you need at least a V02 max of 75 to make national level. Simple rule: you need maximal power? Stay away from aerobics.

2. Exercise is something one should be happy with, if running 10 k 6 days a week improves your mood, go for it. Maybe it is because you have a nagging spouse, and you are running figuratively away from home J

3. It is a myth that one needs an aerobic base before undergoing anaerobic training. Plenty of research on that. One of the best players to handle penalty kills goals in ice hockey was Olympic silver medalist Brian Rolston. His career improved dramatically once we cut out completely the aerobic work, and did interval training, strong man training, and strength training. Actually, I made my name in the NHL by training hockey players with zero cardio work, and yet they would have the highest Vo2’s on the team. Players use to sell me to their teammates by the improvement in conditioning, and the simple maxim “Go see him, he does not like cardio”

4. A high V02 max is not a guarantee of doing well in aerobic sports. It is the ones who can maintain top speed at the highest percentage of their respective V02 max.

5. Adaptations to aerobic activity are specific to the work being done. Non-specific aerobic work typically has minimal carryover to another activity. For example, being conditioned on a rower doesn’t mean that you will be conditioned for ice skating.

6. Studies with our national team athletes in rowing, biathlon, alpine skiing, cross-country skiing, showed that maximal adaptation for aerobic capacity were not significant after 6 weeks of aerobic capacity work. Another 4 to 6 weeks of aerobic power was sufficient to achieve top condition for the periodization plan.

7. In my opinion, if your sport various physical qualities you will get far better results doing a combination of all energy systems: anaerobic alactic power, anaerobic alactic capacity, anaerobic lactic power, anaerobic lactic capacity, aerobic capacity and aerobic power.

8. In anaerobic training the power should be trained before the capacity. It is the reverse for aerobic training.

9. For Joe and Jane average, I believe that the ratio of anaerobic training to aerobic training should be between 4 to 1 to 8 to 1.

10. The more aerobic volume, the more your brain ages. Therefore, senile dementia in Olympic athletes is proportionate to the annual volume of aerobic work.

11. Slow long distance aerobic work is not a guarantee of cardiac health. Actually top cardiologist Dr. Bijan Pourat considers it “junk exercise”. He espouses resistance training for cardiac patients.

12. You are as old as your arteries. Last September, at age 51, my arteries were percentile 100 for 18 year old males. I achieved the same score at age 47. What keeps my arteries young? Cardio? Hell no! Dr. Mark Houston advances that my daily consumption of carnitine and omega 3s is most likely the reason for superior arterial health. The same day I also scored percentile 100 on the stress test for my age group, blood pressure recovery from maximal aerobic stress. Cardiovascular health does not equal aerobic fitness.

13. Resting ECG’s are useless to measure cardiovascular health, you can evaluate the functionality of the heart only when you put it under stress. A treadmill test with an ECG test paints a much better of your heart’s health.

14. Strength training and interval training improves the performance of aerobic athletes. The reversee is not true.

15. If you enjoy aerobic work, please do it. Do yourself a favor, measure things like cortisol curves, immune and inflammatory markers. If it works out to be all fine, enjoy your runs.

As you can see, aerobic work has it place depending on how you define optimal fitness. Whatever the goal, enjoying your workouts is paramount.

#fatloss #weightloss #health

No candy, no cake, no donuts, no muffins, no white bread, no chips, no fast food, no pastries, no ice cream. Do it for 21 days = #results

Healthy no potato, potato salad. #fatloss

1 head cauliflower, chopped into small florets
2 stalks celery, diced
1/4 yellow onion, finely diced
1 Tbs fresh parsley, finely chopped
2 eggs, hard boiled, shelled, and diced
2 Tbs mayonnaise
1 Tbs dijon mustard
½ tsp sea salt (optional)
Add 1" of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger "cauliflower" smell, and a mushy texture).
Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
Add celery, onion, parsley, and egg.
Stir in mayonnaise, dijon mustard, and sea salt (if desired).
Serve immediately or store in refrigerator.

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