26
Nov
What ever your goals are, whether you want to build muscle, burn fat or run marathons good nutrition is essential.
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15
Nov
Everyone likes a bit of chocolate and some studies have found it might even be healthy, everyone also knows too much of a good thing is bad for you and too much chocolate makes you fat.
Heres a list of some your favourite chocolate snacks, next time you have a bit of a chocolate craving you’ll know what to go for or at least how fat its going to make you.
Of course the nutrition information is listed on the back of chocolate bars but you might feel a bit of a plonker checking them all in the shop.
Calories in a 100g Bar of Dairy Milk 525.
Carbohydrate 57g
Fat 29.8g
Calories in 100g of Cadburys Cream Egg thats about 2 and a half Cadburys Cream Egg’s because they weight around 39g each 445.
Carbohydrate 71g
Fat 16g
Calories in 100g of Kit Kat thats just under 2 and half 4 finger bars 507.
Carbohydrate 62g
Fat 26.1g
Calories in 100g of Mars Bar thats about 1 and 3 quarters 449.
Carbohydrate 69g
Fat 17.4g
More chocolate calories coming soon.
20
Oct
Many people think that if they want to lose weight and body fat they just need to cut the amount of fat the consume. This probably won’t work getting some fat in your diet is important.
Fat helps to build muscle, control cholesterol, it helps your body absorb vitamins and much more. Some fats like Omega-3 are very good for you and you should consider taking supplements for these.
Here are 2 other types of fat that are good for you, they help lower LDL Cholesterol thats the bad kind and increase HDL Cholesterol thats the good kind. The also help lower triglycerides, a wikipedia explanation of triglycerides can be found here.
What are these fat you should look for?
Monounsaturated Fat
Monounsaturated fat can be found in avocados, peanut butter,olives and olive oil. It not only helps lower LDL Cholesterol and increase HDL Cholesterol, it also boosts your Vitamin E Levels and has been proven to help you lose body fat.
Omega-6
Omega-6 is found in vegetable oil, meat, dairy products and eggs. Your body cannot produce omega-6 but it is available in almost everything you eat. It also lowers LDL cholesterol, increases HDL cholesterol and triglycerides.
Consuming too much omega-6 and not enough omega-3 can lead to health problems.
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8
Oct
Omega-3 is Polyunsaturated Fat, your body cannot make omega-3 from other fats you need to consume it in your diet.
Back in the days when cows and other livestock ate grass it was plentiful in the human diet, these days however most livestock is fed on grain and not a good source of omega-3 .
Deficiency of Omega-3
Omega-3 Deficiency can be hard to detect, symptoms of Omega-3 deficiency include dry itchy skin, brittle hair, fatigue, lack of physical energy and joint pain.
How Omega-3 helps fat loss
Studies have shown that fish oil supplements change the way your body metabolises fat and carbohydrates. In a 1997 study participants took 6 grams of fish oil supplements a day, these participants burned more fat and stored more carbohydrate.
Sources of Omega-3
Dietry sources of Omega-3 include fish such as salmon, mackerel and tuna, pumpkin seeds, walnuts, flaxseeds and flaxseed oil.
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25
Aug
It may seem like common sense to cut down the amount you eat when you want to lose excess pounds, you might think it would be a good idea to skip meals, breakfast is a popular meal to skip.
Skipping meals won’t help you lose fat, skipping meals will actually make you fatter.
Why will skipping meals make you fatter?
Its all to do with your bodies metabolic rate and the fact that your body uses energy to digest your food. Humans were’nt designed to eat one, two or even three meals a day. Humans where designed to graze, eat small meals frequently.
How often and what should you eat if you want to lose fat?
You should eat 5-6 small meals a day these meals should be about 300 calories each. Try to eat more protien and low GI Carbohydrates.
Making this simple change to your eating habits will see you lose the fat.
Its good to eat when you feel hungry, just stop when your full. See more about speeding up your metabolism
3
Aug
Everyone knows about the importance of vitamins in their diet, you’ve no doubt seen government adverts telling you to get 5 portions of fruit and veg a day. Everyone know that fruit and vegatables are healthy you need to eat them if you want to look good, but did you know that a certain amount of dietry fat is also required?
Some of these vitamins actually require fat to work, they are fat soluble.
What are these fat soluble vitamins?
Heres 2 essential vitamins that require fat to work
Vitamin A
What does Vitamin A do? Vitamin A is essential for healthy eyes and skin, it helps maintain healthy teath and bones and regulate your immune system.
What are the sources of Vitamin A?
Sources of Vitamin A include eggs, cheese, beef liver, dark green leafy vegtables like spinach, carrots and pumkin.
Vitamin E
What does Vitamin E do? Vitamin E is a powerful antioxidant, it helps protect body tissue from the damage of oxidation and free radicals. Its also helps in the formation of red blood cells. Red blood cells carry oxygen round your body.
Where can Vitamin E be found?
Sources of Vitamin E include, Whole Grains, nuts, olives, olive and sunflower oil and green leafy vegtables.
So you see fat plays an important role in your diet, that doesn’t mean you should eat a plate of chips with every meal. Try and avoid saturated fats.
Heres some more information about why you need fat and the vitamins it helps transport.
24
Jun
Body Builders have been eating low carb high protien diets for years to help them shed fat, usually when they are preparing for a competition “cutting”. You could benefit from this tactic too and you don’t even need to go to the gym, research has shown a high protein diet can help you lose more fat than a calorie controlled diet alone.
A high protein diet can help you maintain a fast metabolism and help you feel fuller longer, you need no more than 1.5 Grams of protein per Kilogram of body wright, any excess protein will be stored as fat.
What are the best sources of protein?
Below are some easy to find sources of dietry protein.
170g can of tuna 39 Grams of Protein
1 medium chicken brest 34 Grams of Protein
2 thick slices of roast beef 26 Grams of Protein
6 egg whites 18 Grams of protein
2 whole eggs 13 Grams of protien
240 ml of skimmed milk 8 Grams of protein
8
Sep
The Glycemic Index
Carbohydrate is the human bodies primary energy source but not all sources of carbohydrate are the same, the glycemic index ranks carbohydrates according to their effect on blood glucose levels.
Low GI Carbs can aid weight loss, reduce your risks of heart disease and improve all round health. Low GI Carbs can aid weight loss becuase they realease energy slowly, unlike simple forms of carbohydrate which give you lots of energy all at once raising blood sugar levels and making you tired and hungry for more.
The glycemic index range is as follows:
Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more
Low GI Foods include:
Natural Muesli
Porridge
Whole Grain Bread
Onions
Tomatoes
Mushrooms
