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Tag Archives: diet

  • Will too much protein in my diet in cause fat gain?

    Good ol' protein :D  Here's a little background on it:  When you consume protein, it gets broken down into amino acids.  Amino acids are the building blocks of protein - a protein chain is just a bunch of amino acids linked together.  These amino acids are used for a variety of reasons within the body - growth and repair of cells, hormones etc.

    As with carbohydrates and fat, too much protein will cause fat gain.  These amino acids will be converted into fat tissue (also known as adipose tissue).

    Our body will naturally want to store any excess calories that go into our system just in case it needs them in the future.  One way that the human body stores energy is by having fat stores.  This is a survival mechanism - why discard something that may prove useful at a later date?  Our bodies have an unlimited capacity to store fat.

    In the course that I'm currently publishing, in LESSON 102 - The Calorie and Macronutrients I state that each gram of protein contains about 4 calories.  So if the body does not require this excess protein, most of this excess energy will be stored as fat tissue.  Same deal with carbohydrates and fat intake - your body will only require a finite amount of each.

    The primary source of protein in the human body is from muscle tissue.  If we are deficient in protein in our diet, muscle tissue will be broken down in order to supply (at least some of) the amino acids that are required.

    Main thing to remember - too much protein, carbohydrate or fat in your diet and expect fat gain.

  • Jay, do you stick to a strict diet on Christmas day?

    I can't wait for Christmas!

    Now to begin with, I do not consume a diet.  Diet's, in my opinion are short-term quick-fixes.  I pride myself in following a healthy lifestyle - comprised of healthy eating and exercise - that is conductive of my fitness goals.

    Personally speaking, I tend to be very strict with my eating habits at home...simply because that's how I enjoy eating (I get called crazy for this...and I guess I am in a way :P ). When I go out though, it's always nice to try some tastier dishes to stimulate the taste-buds.

    Typically our family has a large lunch comprising of vegetables, meat and desserts. My plan on Christmas day is to have a huge pile of veggies. Not only to fill me up (not that this is really possible)...but also because I love veggies and they are great for your health. Of course some meat as well (I love meat). Then everything else I'll just eat in moderation. I'll have pudding (yum)...but a relatively small serving without extra ice cream and cream. And hey, a glass of wine (or two) doesn't go astray.

    Also, prior to Christmas lunch, I will perform a HIIT cardio session. Call me crazy (again), but I actually enjoy this - particularly since I get the rush of endorphins following the 15 minute session. This enables me to really kick back and relax for the remainder of the day. Plus, my body will naturally require more nutrients for recovery purposes - the perfect reason to eat a little bit more during the day!

    I think the most important things to remember on Christmas day (and any other celebration) are:

    • Eat in moderation - enjoy the taste of a small portion, not the bloating effect of a large serving
    • Enjoy the company rather than the food - you are there to spend time with your family and not to indulge
    • Your health does not take a day off - so thinking "I'll work it off tomorrow" is a completely invalid excuse

    Finally, I eat a very sound diet on a regular basis. So on the very odd occasion that I do eat a dessert or have some drinks (mind you, NOT a binge), there is absolutely no guilt associated with this. This is because I know that a few hundred extra calories is relatively insignificant if consumed rarely.

  • My Unique Twists To Pre-Contest Dieting!

    I don’t diet! I don’t really count calories, and I don’t get overly concerned about numbers. But at the same time I have no problems getting down to sub 5% body-fat levels when needed. So what’s the secret?
  • Why Our Kids Are Getting Fatter Than Ever

    In reality, we are killing our children by putting them at risk of injury and illness such as diabetes and malnutrition in the short term and heart disease and cancer later in life - not to mention the dangers of low self esteem and depression.
  • I have a real sweet tooth and am struggling to stick to my diet. I

    You don't have to live on steamed fish and vegies. Get a healthy cook book and try something new. Or just experiment with fresh herbs, spices and some different cooking methods. Don't be afraid of a little olive oil - your body needs the essential fatty acids - so use a couple of teaspoons to cook your dinner, or make a salad dressing with it. Olive oil makes everything taste better.

    Set aside some time on the weekend (or a weeknight if you prefer) and cook a few things so that you're prepared. Make a couple of dishes and freeze individual portions, so you just have to grab your frozen meal and reheat when you get home from work. You can even cut up vegies and seal them in zip-lock bags, so all the work is done - you can just microwave them or throw them in a bowl with a simple dressing.

    Every 2 weeks, I usually cut up about 3kg of chicken breasts into individual sized portions, then cook half of them. 3 or 4 go in the fridge, the rest in the freezer, so I have no excuse for not making a healthy lunch. I freeze the remaining raw ones in separate bags, so they're easy to defrost and cook for dinners. I also buy a whole eye fillet and cut that up and freeze. It lasts me a while, since I don't eat a lot of red meat.

    Have plenty of yoghurt and fruit handy, small packets of nuts (if I have big bags, I usually eat WAY too many), some protein powder, some rice cakes and a jar of natural peanut butter. And of course some whey protein. Then you'll never be short of snacks. Oh, and eggs....when I really can't be bothered, or just can't face another dinner of chicken or fish, I make a quick egg white omelette with lots of vegies and just a little parmesan cheese for taste.

    You can also cook up some healthy muffin or pancake recipes, preferably with added protein to make them more satisfying. Just make up a large batch and freeze them. Then you have something for those times when fruit just won’t do the job of satisfying your sweet tooth.

    The trick to sticking with a meal plan is to:

    • Have variety in your meals. This avoids boredom and also makes it more likely that you will get all the nutrients you need.
    • Do some advance preparation, so that when time is short or you have an attack of the “can’t-be-bothereds”, there’s a quick and tasty meal in the fridge that you can have ready in minutes.
    • Pack snacks in individual portion sizes so that you’re less likely to overeat
    • Make sure that your meal plan includes some of the things that you just can’t live without. If you have a sweet tooth, work some sweet “treats” into your plan. And make use of things like sugarfree syrups, Xylitol or Splenda to add some extra sweetness without lots of calories.

    There is also an article published on Amino Z related to this topic:

    Nutrition On The Road: Possible Or Not? 

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