By Stefano Chiriaco | Categories: NUTRITION
How To Lose Belly Fat [Best 5 Tips]
If you are a busy Dad struggling to work out how to lose belly fat and you aren’t getting the results you deserve even when dieting and training, then you’ll need these top 5 tips to ensure you see the results you are looking for!
We are going to cover the main 5 areas that will hold you back and also debunk many things most people do which actually makes it harder to lose belly fat!
PRESS HERE TO WATCH IT NOW
By Stefano Chiriaco | Categories: NUTRITION
With so many approaches out there, this subject is heavily debated and as soon as one friend tells you the best way, someone will contradict their opinion.
This pretty much leaves you feeling confused and of course, when you do not have clarity and certainty you do not take action.
There is so much that we can agree and disagree on because of studies, health claims and peoples opinions.
For example, is fruit good for you when you want to lose weight?
Blueberries have high levels of anti-oxidants which can combat cancer but at the same time fructose (sugars found in fruit) is natures candy.
So the answer?
Depends on many factors which you may not even be aware of yet, soon you’ll see why simply counting calories and exercising alone is not the answer to long term weight loss.
Everyone knows that in order to lose weight, you must follow this equation.
[ENERGY IN] – [ENERGY OUT] = Change In Body Composition
In other words, when you consume than you burn you gain weight.
When you consume less than you burn, you lose weight.
When consumption and expenditure are matched, you stay the same.
Pretty simple right? Not quite.
Although this statement is true and agreed on by educated health and fitness professionals, there are many factors that influence your energy in vs energy out balance since your brain alone can increase and decrease your metabolism which has a massive impact on your results.
This is the reason why exercising and counting calories fails for many people and you’ll soon discover why.
As you can see, there are a lot of factors involved in ensuring you truly achieve a deficit but for today we are going to focus 4 main areas. Let’s start of with protein!
THE POWER OF PROTEIN
Diets suck, especially when you are hungry all of the time which is why this first one makes all the difference to your life.
There are 2 main reasons why protein is so important when it comes to losing weight, firstly research shows that protein helps you feel fuller for longer and as a result, weight loss can be more easily achieved.
Protein takes longer to break down in the stomach compared to carbs or fat whilst stimulating the bodies satiation hormones in the gut so you naturally eat less but also feel more satisfied.
The other reason is that without protein, our bodies do not function well and we need protein to ensure that the weight loss isn’t lean muscle tissue. When protein levels are low, the body will extract it from elsewhere, usually muscle mass which is detrimental to your metabolism.
For every pound of muscle you lose, you burn 50 calories a day less so 7 pounds of lost muscle means 2,100 calories a week lost in metabolic activity.
DIET QUALITY & NUTRITION
Simply counting calories without looking at your fundamental nutrition is a big mistake, in fact many of our clients do not count calories because real, whole foods naturally put you in a deficit and nourish you more.
Foods that are less processed contain all the goodness that you need to thrive as a human being including vitamins, minerals and nutrients.
Research shows us that we are healthier when we consumer whole foods over refined, processed foods.
The more processed the food, the higher the additives, preservatives, sugar, salt, trans-fats and refined starch it will contain plus the lower the nutrition due to reduced fiber, essential fats, vitamins and minerals.
For example below shows you a fast food burger with fries (918 cals) vs a steak with broccoli and medium potato (562 calories).
A diet in less processed foods can help to lower heart disease, cancer, diabetes and excess weight whilst helping you to feel energetic, healthy and full.
When your diet is full of processed food, you are likely to eat more due to a lack of nutrition and satisfaction.
What makes a food processed? Cereals instead of brown rice, apple muffins instead of apples, orange juice instead of an orange, fresh nuts instead of nut bars.
CYCLING OF ENERGY INTAKE
The biggest issue that most people experience is some kind of a dietary plateau, what will take you to your first 5KG of weight loss won’t necessarily help you with your second 5KG or weight loss and so on.
Cycling of energy balance is key to ensure you are in the best place metabolically, hormonally and with overall health plus it ensures you actually stick to the plan.
This is why low carb diets generally fail due to the metabolism adapting to the new energy intake and also a lack of sustainability plus down regulation of your fat burning hormonal activity such as T3 thyroid and hunger boosting hormones such as ghrelin.
Our system shows you exactly how to stop metabolic down regulation and hormonal regulation to ensure you see consistent weight loss weekly.
Your initial deficit works great simply by eating less, but then your body adapts whilst increasing hunger signals to help you survive it’s ‘starvation’ triggers to keep you alive and defend your setpoint weight (your internal normal thermostat on bodyfat levels).
When you eat less, leptin decreases which tells your brain and body to decrease energy output to compensate so we use this mechanism to our advantage.
The more you eat particularly in certain foods, the more energy you burn so temporary boosts in food intake help to overcome progress halting stalls.
SLEEP & STRESS FACTORS
Many Dads who work long hours and have a family suffer with their sleep and this can often get in the way of achieving their goals.
I have seen multiple clients simply get more sleep and their weight loss sparks up again, it’s hard to accept something so simple works but there is a good scientific reason.
When you are in a sleep deprived state you impair your bodies fat burning ability through key hormones.
Ghrelin levels rise, triggering hunger.
Leptin falls, taking longer to feel full.
Food seems more pleasurable so you eat more to ‘pick up energy’
This makes it harder and harder to resist all of the fattening foods that you enjoy such as cookies, muffins and take aways.
Sleeping less makes you crave more poor quality food and you also tend to move less which is a bad combination.
Studies show how sleep deprived people tend to eat 300 calories a day more than people who get enough sleep.
So is it really all about the calories?
As you can see while many people follow strict diets to reach their goals, it rarely works out because if it was that simple, everyone would be in great shape.
A combination of diet quality, set point weight management, plateau busting strategy, stress, hormonal triggers, fullness, eating enough and following the right training plan are the secret to it all and it’s why we’ve successful helped over 450 Dads with the Ultimate Dad Blueprint which gives you everything you need to know to start seeing long term results.
If you are ready to finally lose weight long term, PRESS HERE to apply for our next 12 week transformation.
Here are just some of our client results
If you are ready to finally lose weight long term, PRESS HERE
to apply for our next 12 week transformation.
By Stefano Chiriaco | Categories: FITNESS, NUTRITION
If you are looking to lose body fat, the body needs to become good at using fat for fuel and this is largely dictated by your food choices, NOT the calories you consume.
If you are looking to optimise your body and train effectively, you need to be able to effectively use carbohydrates for fuel, but a high carb diet is not good for weight loss.
Can you see the conflict here?
Higher fat diets are great for getting your body to burn fat for fuel and although it works well, it’s not sustainable nor healthy.
Why? Because vowing to never eat fruit or starch again is very unlikely to happen, you’ll be missing out on vital nutrients for optimal health and it can really mess up your hormones!
In fact, keto diets over extended periods have been shown in multiple studies to WRECK the normal function of the thyroid gland and training intensively on this type of diet can cause further stress and damage. So what does that mean?
The metabolism will drop down and it becomes harder to lose weight.
Anything that you start which can’t be maintained is a waste of time in my opinion because it’s not a lifestyle change.
So what’s the answer? My clients use a hybrid version where they can burn fat for fuel and carbs for energy, at the same time!
That means they can eat from ALL food groups making it sustainable, which is why we have clients maintaining their bodyfat levels for around 2 years now since UDT started.
The answer is called ‘The Lean Dad Blueprint’ and it’s a 5 step system.
Step 1 – We get them to follow a clean diet with just REAL FOOD (JERF) which automatically removes all added sugars, trans fats, high salt and ‘fake food’ from their diet, this step alone has helped people lose 5-8KG alone without following any ‘diet’.
Step 2 – We reset the leptin & insulin functions by healing the process of insulin resistance that many people suffer with due to high sugar, processed diets. Without doing this, counting calories or not, it will be near impossible to effectively burn fat. This process also allows for ‘better use’ of carbohydrate for energy without automatically storing it as fat.
Step 3 – We then use a rotational system to ensure the diet doesn’t plateau out by constantly changing the types and amounts of foods eaten every 4-7 days so the body doesn’t adapt to the diet. This pretty much goes against every ounce of traditional dieting advice given by health professionals who actually promote starvation and calorie restriction, but the body works against this by making it harder to lose weight or worse… burning off precious muscle tissue.
Step 4 – We then optimise athletic performance by giving people more energy rich foods at the perfect times of day to exercise harder and more effectively, whilst continuing to lose body fat. If you rely on fats for fuel when doing high intensity exercise, you’ll very quickly lose steam so there are times where you need to be able to burn sugar and carbs for fuel to get the most out of your sessions or you’ll struggle to burn fat and build a better body.
Step 5 – This is about retention of results, this is where ALL diets fail… but not with UDT. At this point, you’ll be able to effectively burn fat for fuel, carbs for fuel (without weight gain) and follow a more balanced approach where you do not gain the weight back that you’ve lost. This is why our system is sustainable.
The truth is, you can’t and won’t find this way of working anywhere else because it’s unique and an accumulation of more than 16 years, real life working experience with clients and producing body transformations.
If you’d like to implement ‘The Lean Dad Blueprint’ along with the full ‘UDT Method’ which delivers 10KG + in sustainable weight loss, better energy and health and getting you back to your prime again, PRESS HERE to apply now to see if we can help.
By Stefano Chiriaco | Categories: NUTRITION
Evolution: Why We Are All Destined To Be Overweight
Up until 10,000 years ago, human beings got their nutritional needs met through hunting and gathering and from scientific research shows meat consumption up until around 2,000,000 years ago.
Fast forward to the age of agriculture and things started to change as we now had a predictable food source which has contributed to the massive growth in the populations of our species where grains, barley and wheat have been available in abundance.
But food hasn’t always been abundant due to the seasons of our planet which means that our bodies became very good at one thing which has been paramount to our survival as a species; the storing of body fat to get us through lean times.
In todays world, we have food available around every single corner and very rarely to we actually become hungry or starved like our ancestors did but the last 10,000 years hasn’t allowed our bodies to catch up to the environment that we now live in, evolution is a very slow process.
That means we have a body that is predisposed to store fat whenever excess energy is consumed to ensure survival and an abundance of calories through the availability of processed foods is ruining our health. If we couple this with the fact that we can drive to work, get an elevator up to our desks and sit down all day, we truly are not working in alignment with how our bodies are destined to work; hunt and gather.
This brings to mind the ‘fish out of water analogy’ which is exactly why there is more disease in our populations that ever before. The fish (humanity) are living in a septic tank (our new environment with poor quality food) which is slowly causing it to die and mutate in unnatural ways.
That isn’t the only gripe, because we have been exposed to heavily processed foods and sugars our bodies are losing the ability to burn fat for fuel becoming a fat storing mechanism which is the leading cause of diabetes and heart disease.
Insulin resistance happens when the cells in the body stop responding to it’s normal functions which are to store glucose for energy for later use, these come from all sources of carbohydrates including fruits, grains, starches, sugar and even vegetables.
You may think you are not at risk but the driving forces to having this issue are excess belly fat (not only obesity), lack of exercise and skipping quality sleep. There is a ‘soft rule’ that if you waist is above 35 inches for a man, you are currently at risk.
According to Diabetes UK, by 2025 over 5 million people in the UK will have diabetes and 460 people each day die from a heart attack. This brings to mind the importance of consciously taking steps to overcome the challenges of busy lifestyles, eating for convenience and allowing our health to diminish.
So how can you improve your health and waistline to avoid suffering with the above?
The answer is simple, lose weight and improve the quality of your diet by eating more real food and following an exercise programme that will support your goals. It’s important to remember that sugar is the main culprit so simply eating more healthy food is not the answer because you can gain weight from any food if the energy consumption exceeds your current level of metabolism.
Calories themselves are not the only thing to take note of but the quality of the calories and also the response you have to those foods to ensure you are able to improve your insulin sensitivity and therefor improve your bodies own ability to burn fat.
How does UDT help to not only burn fat, but improve ones health also?
Our system is one of the only coaching programmes available that focuses on fixing this mechanism, focusing on natural real foods (without any supplements) and building positive habits into your daily life through the unique posting system we use where you are truly accountable to your actions.
This is important because many people make the mistake that they think as long as they know how ‘they can do it alone’ but if you look at the recent finding that over 40% of all doctors are overweight (source: The Five Minute Journal), it clearly shows that knowing isn’t enough.
In todays world, there are more training plans and videos on ‘how to lose weight’ than ever before and yet people are struggling more than ever with their health and weight because they do not have the support or accountability needed to help them develop new habits.
Many of our clients realised that the quick fix mentality was keeping them stuck and in the endless cycle of losing and gaining (more) weight so it came to the point that a lifestyle change was needed to really get the results they wanted, see below.
If you are currently tired of trying diets with no real results and you finally want to get rid of the gut, improve your health and be the role model your family looks up to (because you’ll be helping them too), then apply for 1 of our 10 monthly spots to join the UDT programme and we will help you change your life.
PRESS HERE to apply now for coaching.
By Stefano Chiriaco | Categories: NUTRITION
The Weight Loss Trap
Do you ever feel like you are retreading old ground with your diet?
I was on the phone to a Dad who wanted me to help him with his diet and he was very motivated to change, but before real change can happen it’s important to understand why the current methods weren’t really working for him anymore.
At the start of the conversation he told me about how good he was during the week, that he didn’t really eat bad food and that he struggled mainly at the weekends.
Let’s delve a little deeper into what happens and the psychology behind why he is stuck in a constant weight loss and weight gain yo-yo.
Over The Weekend
He would essential have what he wanted, no real structure and reward himself for being ‘good’ during the week usually in the form of beers, maybe something sweet, anything goes really.
After a weekend of being completely off plan with no real structure, the guilt would set in and there is a moment of realisation that maybe he should have been a little more disciplined.
The cycle beings again but with a focus to get back quickly to the weight he was prior to over doing it over the weekend, desperate for success he would not eat much at all, not have any fats and try to live on salads and proteins.
The weight has come off, wohoo! But he is starving because he wasn’t eating enough and relying on will power to keep to the plan even though it isn’t sustainable.
The previous weekend is already forgotten, the guilt, the weight gain, he just wants to eat food that satisfies him and enjoys!
The cycle continues again and again which only makes the situation worse.
Can you relate to this? Crash dieting doesn’t really last, here’s what you should do instead.
DITCH THE FAD DIETS & CHASING QUICK RESULTS
Imagine sustainably losing weight every single week for an extended period where 2 lbs loss every week racks up to something substantial which actually stays off, wouldn’t that be great?
That’s exactly why you need to make a lifestyle change which is a commitment to a better quality of life, body, health and confidence for the long haul.
There is nothing worse than remaining on the weight loss merry go round and living your life emotionally by what the scales tell you.
Neither is focusing on short term results because in reality, you aren’t really getting anywhere and the motivation will die, it can even diminish your ability to lose weight in the future making it harder and harder.
If you are currently unhappy with the way you look and feel, possibly even concerned about your health letting you down then something needs to change.
Would you like help implementing a new way to sustainably lose weight, improve your energy, health and body confidence?
If you do, I’d like to offer you a free personal blueprint call, here’s how it works;
– First we will find out what your current challenges are and what is holding you back.
– You’ll receive some helpful insights that will create immediate shifts in your diet, fitness & mindset.
– We’ll review your goals for the next 90 days and discover where you’ll need help.
– Based on the conversation and if we have a good fit, you’ll discover exactly how to reach your goals within 12 weeks.
Sounds good? If you want to take action click PRESS HERE to start your transformation with us.
By Stefano Chiriaco | Categories: NUTRITION
Have you heard of the S.B Diet?
Chances are… you are already on it.
Or at least have been, I know a lot of people who are on it right now and are struggling to lose weight.
It stands for the ‘standard British diet’ and it’s not particularly healthy either.
The S.B Diet is made up of;
The issue is that people are confused as to what actually constitutes a healthy diet and the diet above is only suitable for one type of person only…
An ectomorph (someone very skinny) who burns a lot of energy and is training to gain weight.
If you are looking to lose the gut and get your weight down, you pretty much need to ignore most of the commonly given out advice from health professionals.
Are you doing any of the above? Here is why these will actually make it harder for you to lose weight.
Fruit is natures candy, it’s loaded with sugar. Does it have nutrients that are important? yes! Are they low calorie? yes! But it’s still sugar.
The more sugar in your diet, the more you will produce insulin which means you’ll store more fat, by reducing the amount you produce… you will lose weight.
But it’s not just sugar, it’s food which encourage an insulin response that you need to look out for such as brown bread, no healthier than white except a little added fibre but still causes as much of a blood sugar spike as a banana… with only 1 slice!
Once again, extremely processed… think about this! If you ate an orange, it would be 1 single orange with around 9g of sugar which is still a lot (2 tea spoons).
How many oranges do you think would go into a glass? I made a fresh juice the other day (after an intense session) and it took more than 5 oranges to fill a small glass. You do the math!
Low fat products are the demon of weight loss because they are stripped of it’s original content and then filled with artificial fillers. Remember, a low fat product is modified so do not expect it to be healthy.
The war on fat is a ridiculous one, fat found in real food is a natural part of the diet that we are completely evolved to process without the poor health as some might claim. Also, full fat products are more satisfying which means we will eat less and be more satisfied, making it easier to stick to the diet plan without a blow out.
There is also something to be said about being deficient in essential nutrients even when full, your cells can be hungry for real nutrition even though your belly is fully which increases hunger.
Cereal is one thing… a convenience food that people have because of their busy schedules! Did you know a bowl of granola will give you a large dose of sugar and trans fatty acids which both increase the risk of a heart attack.
Plus because of the sugar kick, you’ll crave more so do not be surprised to want to polish off more than one bowl.
The truth is that most people are misinformed when it comes to what it truly means to be healthy and maintain a healthy weight.
The way we live plays a massive factor and definitely works against us, so even though you may be busy it’s important to set a little time aside to make ‘Real Food’ for your family and you so you can all have a better quality of life and maintain a healthy weight.
If you’d like some regular motivation and education on fitness, mindset and nutrition… check out my new show ‘Dad Transformation Secrets’… click below to watch episode 1 now!
By Stefano Chiriaco | Categories: NUTRITION
The Lead Dad Blueprint
Today, I want to share the 5 key principles from ‘The Lean Dad Blueprint’ which is a nutritional system included in ‘The Ultimate Dad Method’ which takes care of everything you need to be successful and finally transform the Dad-Bod.
Here are the 5 steps any Dad can take to improve their diet and finally get the results they want.
1) START EATING REAL FOOD
The food we eat is so processed that it’s robing us of our energy, making us overweight and sick… so why do people do it?
Because it’s easy, because we lack time, because we are stressed out and seek comfort food, because it’s there in front of us constantly trying to tempt us, because we are hard wired to go for sugar due to survival.
Funny thing is… there is a McDonalds around every corner so we won’t be in trouble due to starving, it’s like living in a continual state of feasting for the famine period which never comes.
And the body only burns fat if it HAS to in a potentially emergency situation which needs to be artificially manufactured by us or people like me for clients.
Eating processed, food like items (bars, bread, cereals, cakes, pre-packaged foods) can often leave you with a full belly but starving on a nutritional level which means our health suffers!
Make it yourself, then you know what is actually in your food. Some may say ‘that’s hard work’ but I say it’s necessary to take responsibility for your own health… and your familes too.
2) CUT DOWN ON SUGARS
By eating less carbohydrates and sugar, you produce less insulin and that means that you’ll be able to actually burn the fat around the gut which increases risk of heart disease and diabetes.
Why? Because insulin stops us burning fat and also, leads to us storing fat.
That is why you must focus on calories, but on how your body responds to the food you actually consume so you can get results.
There is no point counting calories if your diet has too many sugars, the less sugar the better! On that point…
Do not be afraid to have full fat products, they generally contain less sugar and are less processed which is better for you and will help you to feel full so you do not feel the need to overeat after a meal.Also, check the labels… because something says ‘high protein’ doesn’t mean it’s not full of rubbish that shouldn’t be eaten. Heinz have a high protein ketchup, but so what? It’s still ketchup!
3) ROTATE YOUR NUTRITION
The reality is this, you simply can’t be on a diet all of the time because the metabolic rate will slow down and it will plateau.
By breaking the diet on a regular basis with calorie surplus days, you’ll effectively overcome any plateau that is commonly found with consuming lower calories.
In fact, reduced calorie intake is fine, even if it’s substantially lower than maintenance provided you do not stick to it long term or your damage your ability to lose weight in the future without unsustainable restriction.
It’s why diets based on shakes which are extremely low calorie will produce weight loss in the short term and can be substantial, but you’ll never keep it off so what is the point?
Think of it like this, when you first go on a diet you lose weight easily, right? But then it slows down. We have a process where you can recreate this initial loss over and over again by actually eating more food, not less.
This is called ‘The Anti-Plateau Method’ which we will show you how to pull off effectively on our 12 week group coaching programme, you can find more information HERE.
4) REV YOUR ENGINE
Now that we have established better nutritional habits, come off the sugar and reduced the amount of insulin produced and also the bodies sensitivity to producing it in unnecessarily high amounts… it’s time to fuel your training so you can get the most out of your workouts.
The bodies preferred form of energy is carbohydrates, these are the bodies ideal from of energy and help in high performance exercise.
High performance, resistance based training requires fuel and is more effective at burning fat and building the metabolic rate due to the increase in lean muscle tissue.
Also, using resistance based methods further improves insulin sensitivity meaning that the combined effect of the previous steps mean you can actually burn carbohydrates more effectively for fuel, without gaining weight.
You’ll also have an enhanced ability to store them within the muscle so timing your macro nutrients with high energy based food around training is key.
5) RETAIN YOUR RESULTS
By this point, clients have lost anything in the range of 10-20 KG in just 90 days. Here are some of the results clients have achieved.
Andrew Malcolm says “if you are serious about sorting out your weight problems, join this. It’s the most inclusive programme I have ever done and have lost 16 KG, I am so glad that I did it”
Lee Cunningham says “I have tried many different methods and programmes to lose weight, nothing work. Now I feel much better, am running around with the kids again and feel a lot more confident!”
Steve D’Arcy says “it’s the best health and lifestyle decision I have ever made, I’ve lost 13 KG and I feel great. My resting heart rate and blood pressure are all much lower, this provides real tangible results.”
This is where a balanced, sustainable approach is recommended to maintain the weight loss and results for the long term.
This is where most diets fail, cutting out foods for too long which can’t be adhered to for long periods of time with boredom, adaptation or the ability to live with it.
This would be the perfect opportunity to begin lifting weights and building more lean muscle tissue which is key to long term, weight management.
As we get older, our metabolism slows down due to a loss in muscle mass so by increasing lean muscle tissue by just 7 lbs would lead to more than 2,000 calories burned a week!
If you’d like to implement ‘The Lean Dad Blueprint’ along with the full ‘UDT Method’ which delivers 10KG + in sustainable weight loss, better energy and health and getting you back to your prime again, click HERE to apply now.
By Stefano Chiriaco | Categories: NUTRITION
The Problem With Ketogenic Diets
Before you drink another espresso with butter in it (yes there is actually coffee with butter in it to buy), read this!
The latest trend that is engulfing the internet is the ketogenic diet which is promoted as a magic cure for weight loss whilst being able to eat all the commonly ‘bad foods’ which is appealing since traditional diets often leave people hungry, unsatisfied and dreaming of their favourite foods.
Despite all of the ‘hype’ around this method, it’s actually not new at all and has been around for a long time, initially created to treat epilepsy in children and this system is actually pioneered by the Atkins method.
Essentially, a keto diet is rich in proteins and fats where your body is forced to burn ketones instead of sugar for energy which then leads to an increase in fat burning providing some rapid weight loss.
The truth is this, by eliminating a food group it’s going to lead to weight loss since your choices are limited but also, the increased amounts of protein in the diet has a thermogenic effect which speeds up the metabolism.
But here is the kicker, although keto works well initially… staying on an extreme low carbohydrate diet actually increases stress hormone according to a Harvard study and this is a problem for two major reasons.
1) Insulin resistance will lead to an increase in body weight due to insulin disturbance where your cells will be starved of glucose, leading to cravings for foods high in sugar and an exaggerated appetite. Insulin resistance also increases oestrogen which is an established high risk factor for obesity.
* Please note that an improvement in insulin sensitivity is a good thing when it comes to weight loss where the above is a metabolic disorder which is very different.
2) Fat accumulation through increased cortisol production which is a fat storing hormone and some studies have shown that the weight gained tends to focus around the stomach and hip area.
In fact, a study analysing long term effects on dieting showed that 75% of dieters put the weight back on that they lost and other studies show diets have a failure rate of 95% which is down to the restrictive and unrealistic approach that keto provides over the long term.
One major area of concern using this approach over the long term is the loss of muscle tissue according to this study, even when extra protein is consumed to try and counteract this negative effect.
Carbohydrates actually stimulate muscle growth which is why they are essential as part of a long term, sustainable weight management programme. A lack of insulin release over a long period of time will reduce our bodies ability to absorb protein into the muscle and our workouts will suffer without any fuel for motion.
Does keto have it’s place within a weight loss plan?
Yes it does, in fact we use similar principles (without the copious amount of fat) in our 12 week transformation (and on our diet challenges) for the initial stages to improve insulin sensitivity and reduce sugar in the diet but we do not maintain a low carb/high fat approach for long due to the drawbacks mentioned, in fact the system I’ve created is unique to the UDT method.
Using our 3 phase system, you’ll learn how to overcome the weight loss plateau and at the same time, build the diet back up so that by the end of the 12 weeks you’ll be following a balanced diet and maintaining your weight loss for the long term, experiencing better health and energy by eating from a wider variety of foods.
Keto is a tool but isn’t a way of life and let’s be honest here, can you live the rest of your life on eggs and sliced tomatoes? Probably not which makes keto another fad in my opinion because it’s not sustainable.
Plus scientific literature has shown numerous negative health implications with this approach long term such as kidney stones, gastrointestinal distress, heart problems, nutrient deficiencies and metabolism disorders.
If you’ve done all the quick fix diets before and are tired of gaining all of the weight back on again, it’s time to stop thinking short term and commit to living a healthier lifestyle over the long term.
Let us show you how you can lose the gut, love handles and man boobs and get your confidence back by applying to join our 12 week transformation, PRESS HERE!
By Stefano Chiriaco | Categories: NUTRITION
Diet Hacks: 5 Diet Myths You Need To Ignore
I know for a fact that nutrition is an area of high interest with you guys and many people are confused due to the conflicting information online, so I am here to share 5 top tips that will bust common myths which are likely to hold you back from reaching your weight loss goals.
#1 LOW FAT DIETS ARE THE WAY FORWARD
We have been educated and made to believe that fats should generally be avoided to lose weight, but interestingly did you know that by eating fat you actually condition your body to burn fat for fuel? The truth is that low fat diets are very difficult to stick to because they leave you feeling hungry and unsatisfied with your meals. There is very little ‘sound’ evidence to support that fat raises your cholesterol since we produce two-thirds of it ourselves and that production only goes up when we eat little fat in the diet.
It’s important to distinguish between healthy fats and non-healthy fats, rather than paint them all with the same brush stroke. All fat included saturated fats is totally fine in the diet, it’s the trans-fats that should be avoided at all costs since it’s modified and very unnatural, these artificial fats the the true culprits of poor health in relation to heart disease and type 2 diabetes.
#2 CARBS SHOULD BE AVOIDED AT ALL COSTS
Generally speaking, people eat far too many carbs and when you really look at the energy content value of food and naturally occurring sugars, it can be quite high! This is even worse when you have a sedentary lifestyle since your energy banks that store carbs are full, making you more likely to store more fat from your food. But carbs do have their place in the diet, particularly when it comes to exercising at a higher intensity and getting adequate nutrition by eating from a wider spectrum.
The key thing to focus on here is portion control and balance alongside quality protein and fats in the diet, this way you will be taking a healthy and balanced approach to nutrition which is easier to stick to in the long run. Be sure to fill up on the lower starch veggies like broccoli rather than the potatoes or fruit to avoid gaining weight and staying on track.
#3 IT’S SIMPLY ABOUT THE CALORIES…
This one always get’s me fired up because it just doesn’t work that way, we are not machines that treat all energy the same! Different food and even food combinations will have a very different effect on digestion, blood sugars, energy and weight gain/loss, it’s just the way that it is. The very fact that if you swapped all of your calories for protein (not that I recommend it for other reasons) and even ate over your daily quota, you would still lose weight! How does that work?
Protein is far more metabolic than carbs or fats, therefor more energy is expended through digestion so it’s important to look at sources of calories and not the calories themselves, I only recommend calorie counting for people who are on the leaner side as 99% of people who are overweight can easily lose fat simply by cleaning up their act, without the tedious task of calorie counting.
#4 FRUIT IS A HEALTHY SNACK AFTER A MEAL
Fruit is very much akin to candy bars except it’s natural and more nutritious of course, but the fact remains that it’s till sugar laden which is one of the worst things to eat after a meal. Most food, even healthy slow release carbohydrates are going to impact blood sugars, the cumulative effect of having some fruit post meal can lead to very high blood sugar levels which will lead to more fat storing hormone being released, namely insulin.
This is especially the case with fruit juices which are the ‘devils juice’ when it comes to weight loss, if one piece of fruit can hit your blood sugars then imagine 10! Also, juice will lack other important ingredients such as fibre, which aids with healthy digestion.
#5 THAT SKIPPING MEALS WILL MAKE YOU SLIMMER
Now intermittent fasting can be beneficial, but it can also back fire in a big way so you need to be careful. Eating regular meals is the key to keeping a high metabolic rate and burning fat more easily. A lack of food can signal the body to slow down the metabolism plus you are far more likely to overeat at the next one after the famine phase is over. I see many people eat late at night and wake up not feeling hungry, skipping breakfast and then finding themselves over hungry later in the day.
Focus on the bulk of your calories during the day and lighten the load towards the end, that way you body is primed for fat burning during sleep when testosterone peaks.
By Stefano Chiriaco | Categories: NUTRITION
Dieting Hacks: Discover Why You Should Never Eat Bread Again
Is wheat really that bad for you? The reason I do not recommend wheat in the diet is because it isn’t anywhere near it’s original form from around the 1980’s and causes a whole host of issues that you are about to discover in the next few minutes, it has gone from being a natural, agricultural product to a scientifically engineered one.
One of the first things that I recommend my clients do when they come to me is remove wheat from the diet which gets rid of that ‘bloated belly’ within days, it’s really quite remarkable!
Here are 3 major reasons for concern when it comes to eating wheat;
#1 It can give you man boobs
Did you know that wheat is one of the major causes of obesity in the United States? The reason for this is due to chronic spikes in blood sugar and the hormone ‘insulin’ which leads to fat accumulation. Men generally store fat around the gut which specifically increases estrogen production, a largely contributing factor when it comes to developing fatty deposits around the chest. The accumulation of visceral fat around the internal organs such as the liver, kidneys, pancreas and intestines is extremely toxic and constantly pumps poisons into the blood stream.
#2 It increases your risk of diabetes
Did you know that one piece of brown toast can boost your blood sugars as much as a banana? The truth is that wheat is loaded with sugar and can lead to diabetes due to the rapid increase in blood sugars which is also the reason a sandwich will leave you half asleep mid-afternoon after your blood sugars tank. Hard to believe? The reality is that white and brown bread are pretty much identical apart from a little extra fiber, so you may as well have a can of coke!
#3 It causes inflammation in the body
If you have every noticed that your face looks a little ‘puffy’ it can be down to the inflammation from eating wheat, but it doesn’t just stop there. Wheat also inflames the inner intestinal walls and causes damage due to the processed nature of bread, this happens when wheat (or grains) are turned into flour which increases it’s glycemic load and inflammatory properties.
You may be wondering about gluten free products, just because a product is labelled as gluten free doesn’t mean it’s wheat free which still brings us back to the same issues as above.
Now of course, the additional side effects are rapid weight gain so if you are looking to keep trim, then avoid having toast in the morning or brown bread sandwiches for lunch! When it comes to your diet and nutrition, it’s best to focus on foods in the whole, natural form because the less processed it is… naturally the better it will be for you.
If you are looking to improve your body, health, fitness and mindset like Nigel and 100’s of other Dads that I’ve worked with, then I highly recommend checking out my 12 week transformation PRESS HERE!