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 a free 1-2-1 consultation with Stefano.
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 the link below to get started 🙂
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, click here for more info.
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.
If you found this informative and want to take your diet, training and mindset up a couple of notches, then I highly recommend downloading my Free Dadbod Blueprint which can be found here.
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, click here!
By Stefano Chiriaco | Categories: NUTRITION
Cut Back On These 5 ‘Healthy’ Foods
Many people assume a food is healthy just because it isn’t deep fried, contains little ingredients are maybe it’s just low in calories! The reality is that you can lose weight without counting calories and easily improve your health just by changing the types of food you regularly consume.
Here are 5 popular foods which are deemed as healthy but should be eaten in limited quantities:
#1 Sushi Rolls
This is deemed as a very balanced meal combining quality protein, fats and carbohydrates to keep you going and stay on plan. The reality is the white rice is like throwing paper into a fire, it burn’s really fast and releases sugar into the blood stream rapidly which leads to a increase in the fat storing hormone and fat burning inhibitor insulin, which in turn saps all of your energy and leaves you feeling sleepy.
Even if you decide to just focus on the protein and go easy on the white rice, it’s important to know tuna, sea bass and swordfish commonly used in sushi is the worst for mercury contamination.
#2 High Fibre Cereals
I am a firm believer that the concept of cereal in the morning is strange, it serves a purpose for being quick and convenient but it’s probably one of the worst ways to start the day! Just because it may contain added vitamins, fiber or be organic, it doesn’t mean it’s healthy. Most cereals contain over processed, refined grains which have been stripped of their goodness hence why they are fortified, we have all been fooled by the food companies!
But that isn’t the worst part, apart from the sugar in them, they can also contain a lot of genetically modified ingredients such as modified corn, soy, canola and toxic pesticides which which you can probably guess isn’t good for you.
#3 Brown Bread
Just because the bread is brown, it’s widely assumed that it’s healthier than white but the problem is this… it’s wheat based. The majority of calories found in wheat can cause metabolic issues which lead to aggressive changes in blood sugar levels, mood and energy.
Have you ever wondered why you feel so bloated after a sandwich? That is because wheat is a severe gut irritant which causes inflammation in the body which can lead to a reduced ability to fight off harmful viruses and bacteria, leading to an increased risk of autoimmune diseases, scary! Why would anyone eat wheat again after learning this?
#4 Dried Fruit
Fruit is fruit, or is it? The issue here is that companies producing these products as sulfur dioxide to preserve it and sugar to enhance the taste, so you might as well eat a snickers bar, in fact, it would be a better choice because at least it has some nuts in it! Yes the fruit has some nutrition in it but there are far better ways of getting those vitamins and minerals without all of the excess sugar.
Also, the fructose found in dried fruit converts to sugar quickly in the liver and fructose produces a lot of toxins as a by product. Always remember, fresh is best!
#5 Low Fat Milk
I am not a fan of milk to start with due to all of the free floating hormones designed to make a baby cow grow, in fact we are the only species that drinks milk from another species, weird! Apart from that and the fact that other sources of calcium such as kale beats milk hands down, low fat milk is stripped of it’s goodness which is replaced with synthetic vitamins to boost up the calcium and also the protein content. Here is an interesting fact that probably deserves it’s own blog post…
Milk plays an important role in balancing acidity in the body, when the body becomes acidic it forces calcium to be stripped from the bones to neutralise it. Milk by nature is slightly acidic and dairy increases acidity in the body when digested. So, is it really as healthy as it’s made out to be? Should we and even our kids be drinking milk? My answer is no on this…
Finally Revealed: Discover the proven blueprint UK Dads are using to transform their health & body confidence within 12 weeks, click below to get this free training now!
By Stefano Chiriaco | Categories: NUTRITION
Categories: NUTRITION | Posted: 10th August 2017
Why Low Carb Diets Work
So today I came across a post trashing low carb diets and although I favour a balanced approach to nutrition in the long term, it’s not always the best approach to follow when you have a significant amount of weight to lose.
The problem that many people face when going low carb is exactly that, they simply restrict carbohydrate calories which is unsustainable, leaves them feeling miserable, leads to a massive blow out since they are starving and piling the weight back on again, we’ve all been there!
The real reason most people struggle is because of three main reasons
(1) Not replacing carbohydrates with other sources of energy, usually going too low calorie.
(2) Believing in the marketing messages about avoid fat at all costs, causing hunger and fatigue.
(3) Not knowing when to re-introduce carbs to reset the bodies hormones and spike the metabolism.
In 2006, intervention studies were undertaken by a Nordmann Et Al in 2006 which showed that low carbohydrate diets produced significantly greater weight loss than low fat diets which are naturally greater in starch.
Following the above 3 principles, I have clients consistently losing 2-3 lbs of fat every single week, are abundant in energy, have no complaints of fatigue or irritability and have even lowered their cholesterol and blood sugars to safe levels.
Now that you’ve seen the results, here is more evidence why low carb diets will always beat a balanced approach at the start of any kind of diet and is how I consistently produce results for my clients on my 12 week programme.
If you have weight to lose, that means that you have a significant amount of energy stored which only gets released in emergency situations, for example when food isn’t plentiful, particularly carbohydrates.
FACT: You’ll burn your carbohydrates for energy before you burn fat in any case.
So in response to this, it makes sense to reduce the amount of sugar in your blood stream which reduces the amount of insulin you’ll naturally produce. Not many people know this, but insulin actually STOPS fat burning due to a reduction in lipolysis and shockingly insulin actually stimulates the production of fat storage.
Whatever point of view you take on nutrition with a view to lose fat, you can’t object to this fact!
But it doesn’t stop there, when carbohydrates are low then protein is increased which gives your body a nice metabolic boost since it takes more energy to digest than carbohydrates or fats.
FACT: This point alone throws doubt into the calories in vs calories out myth, a calorie is not a calorie.
Protein also keeps you feeling fuller whilst maintaining lean muscle tissue which is essential to long term, sustainable weight loss since 1 pound of lean muscle burns 50 calories per day.
Now you may be wondering, where do you get your energy from? The answer is quality fats, not the kind which clog up your arteries… I’m talking about monounsaturated, polyunsaturated and omega-3 fatty acids which keep you feeling full and keep energy levels high without the crash and burn of a high starch diet.
FACT: These types of fats reduce the risk of heart disease, improve blood sugar level control and cholesterol.
In fact, eating high quality fats when going low carb is the difference between feeling hungry, miserable and wanting to eat everything under the sun and feeling energetic, vibrant, healthy and satisfied.
Now any diet you choose to follow is not going to produce sustainable results if you aren’t able to stick to it, which is the main reason why so many of you will fail. It’s easy to get excited by the short term weight loss which will be a high percentage of water alongside fat loss, but it’s important to manage your expectations, stay the course and remain focused.
How low should you go? You do not have to go completely KETO to get results, in fact some starch will help you to perform more intensive exercise. When starting out, start reducing your carbohydrates particularly at dinner onwards since this is the worst time of day to consume them, the reason for that is you’ll be asleep with rising blood sugars when your food is made available to be burned for energy, now unless you are a ‘sleep runner’ this isn’t a good thing!
It’s also important to note that if you go too low carb for too long, you will struggle to lose weight due to adaptation, the production of ‘fat storing hormones’ and a lower metabolic rate, it’s for that very reason that carbohydrates do need to be reintroduced on a regular basis!
Once you achieve your target weight and have increased your lean muscle tissue and activity level, you will naturally require more starch due to less available fat stores and benefit from an improved ability to handle sugars in your bloodstream… without the weight gain!
If you want more expert tips on how to improve your health, energy, body and mindset, then click below and check out the Ultimate Dad Podcast 🙂
By Stefano Chiriaco | Categories: NUTRITION
Forget Counting Calories: Do This Instead
If the idea of going on a diet and counting calories sounds like it could be more of a headache than you’d like, this is for you.
The whole ‘energy in vs energy out’ doesn’t really work for the average person starting out because it’s not as simple as counting calories to get results, in fact sources of foods play a huge role in overall health and weight loss. A great way to make progress is simply to eat better on a consistent basis (minus the weekend sabotage) without getting obsessed with weighing things!
The easiest way to start keeping track of your portion sizes is right in front of you, your hands!
Here is a general rule of thumb to implementing this system;
Protein per meal: One palm.
Green vegetables: One to two fists.
Carbohydrates: One fist.
Fats: One thumb unless carbs are low (dinner) when it’s two thumbs.
Using the system above, you can start to create meals that will keep you on the straight and narrow when it comes to your nutrition and from there, you can build an awareness.
As a golden rule of thumb, it’s best to eat within a 4 hour window to keep the metabolic rate high so if you feel that you are not hungry enough to be able to do that, adjust your portion sizes. On the flip side of that, if you are starving then increase portion sizes. Remember, if you are trying to lose weight, the best food group to reduce is carbohydrate since it’s the bodies preferred source of energy, it’s also good practise not to include them at your last meal to minimise fat storage.
Remember, you are looking to keep the ingredients JERF (Just Eat Real Food) which you can find out more about by clicking here.
Here is an example of a day’s eating with the view to get protein, fat and carb at each meal
Breakfast – Oats (fist) with oat milk & 15 almonds (one thumb).
Snack – 1 green apple (fist) with a table spoon of peanut butter (one thumb).
Lunch – baked potato (fist), a chicken breast (palm) with some olives (one thumb).
Snack – Blackberries (fist) with some greek yoghurt (small fist – protein & fat combined here).
Dinner – Salmon (palm) with salad (two palms) dressed in olive oil (two thumbs), salt and vinegar.
After you are able to follow a similar plan for a sustained period of 7-14 days, then advanced dieting strategies will be needed to keep losing weight without hitting a plateau.
If you are serious about improving your body, fitness and health then check out this free ebook to help you achieve your goals now, click here to get it now!