In recent times, fitness has become a growing area and more and more enthusiasts are emerging, making gyms have no hands to measure.
Frankly I'm glad, it's good to see that people, in general, are increasingly concerned about their health and body composition.
However, and not wanting to be misunderstood, the problem involves many people with only one month of training in the gym, already consider themselves able to prescribe training and diets, when deep down they lack two essential things:
- Scientific background
And no, two weeks in a row at the gym isn't enough, and an hour on Wikipedia doesn't.
Although experience has a core weight, there are aspects that cannot be overlooked, in which the scientific component is one of them, and fortunately there are several studies conducted and scientifically proven in the area of fitness, on diets and workouts.
In this article, in particular, I will focus essentially on diet.
As far as diets are concerned, there are several subjects that have been commonly worded and will be described below.
Don't mix carbohydrates with fat?
Please note: as long as you meet your caloric (macro) needs, you can eat your oatbowl full of peanut butter!
Forget the miracle fairies and the tricks that make you lose your belly!
I leave you the following study:
"The effects of 3 diets consisting of roughly 1400 kcals each for 8 weeks, followed by 4 weeks of maintenance. The diets had the following macronutrient proportions: a) very low fat (70% carb, 10% fat, 20% protein), b) high unsaturated fat (50% carb, 30% fat, 20% protein), and c) very low carb (4% carb, 61% fat, 35% protein)." (1)
There were no significant differences in both groups.
Evidence is evidence.
Shouldn't you eat carbohydrates at night?
In fact, there is nothing magical about reducing carbohydrate intake from a certain time of day.
Unless in people struggling to control their appetite, and when attacking carbohydrates at this time, they can't stop eating.
Usually, this technique works because in most cases it causes people to end up having, consequently, a lower caloric intake.
In this sense, does reducing carbohydrates at night work?
Usually yes, because they will tend to reduce calories.
Just as not eating breakfast would soon represent a daily caloric reduction, as a meal (intermittent fasting) is being abolished.
In both cases, the benefit for weight loss is caloric reduction, being the basis for a body recomposition process.
For years, 30-40% of my calories (sometimes up to 200g+ hydrates) are ingested at my last meal after 6pm and before going to sleep.
I have never had any problems losing fat with this method, nor the people who have used our protocols to date (my guinea pigs).
Sugar is bad, toxic and fattening?
It will be so ridiculous and exaggerated to say this, as to say that salt is toxic!
The lethal dose (LD50) of sugar is about 30g per kilo of body weight, meaning an 80kg man would have to ingest 2.4kg of sugar.
Salt, in turn, has a lethal dose (LD50) of 3g per kilo of body weight.
Can we consider that salt is ten times more toxic than sugar?
Nowadays, the fruit is labeled, most of the time, as unbeneficial and full of sugar. In fact, it is a food full of vitamins, fibers and other micronutrients.
How can this food be considered bad?
The glycemic index
Covered already largely by my colleague Francisco Cordeiro Carrega, there are only a few more thoughts of mine about how the people who spread the myth of IG, are the same ones who are unorthodox in the heights of choosing their food.
Choosing the example of rice crackers, so well known in the world of fitness.
If we evaluate these cookies with the same look that other foods have been evaluated, it can be said that we are faced with a type of food that is nothing but processed waste, and is not beneficial in nutritional terms.
However, it is probably the most widely used food in weight loss diets and also widely used by athletes in preparation for testing.
In this logic, if rice crackers have a high GI, shouldn't athletes have a poor preparation and perform in poor shape?
For the sake of truth, that's not what happens.
We are, once again, faced with speculation and issues that have been miscontextualized over time.
Finally, I want to tell you a little bit about the so-called blue zone.
What's the blue zone?
Comparing several world zones, there is the so-called blue zone, which are the five populations with the highest average life expectancy and with the lowest rate of chronic and degenerative diseases.
This study by Dan Buettner concludes that these populations have in common the following:
- Food is largely plantation-based
- They have no tendency to overeat
- Food is locally produced and homemade consumption (little habit of "eating out")
- The predominant macronutrient is carbohydrates, mostly starch/starch
- These groups use huge legumes (black beans, soybeans, lentils, etc.)
- Of the five zones analyzed, three of them are regular coffee consumers
- Of the five zones analyzed, four of them are regular alcohol users (mostly wine)
- All five zones consume grains and legumes
This study leads me to conclude that the following aspects should be avoided in a diet:
- Avoid any food group
- What can be considered a healthy diet? Achieve approximately your daily need for macronutrients
- Most of your food should be composed of whole foods, as little refined as possible
- Leave a part of your diet for little "follies", i.e. foods that have been acclaimed unhealthy (10-20%)
- Ignore the third-party diet and follow the diet that includes foods you tolerate and like
Finally, I would like to point out that people have tried to discredit various approaches, by calling some "bro's" and others "IIFYMER'S".
In my opinion, there is a big difference between making a chocolate snickers fit into my diet and doing my snickers-only diet.
I will never recommend a diet made only of processed foods, such as a balanced and healthy diet in the long run.
However, never give up a dinner of friends, or to take your girlfriend to eat ice cream, because "it's not healthy", or because they don't know the macros.
It is very important that you do not use the excuse to eat this world and the other these days.
In essence, it is enough to manage and ingest macros in a balanced and intelligent way.
Final words of Tom Venuto:
"Changing your attitude is a simple matter of changing the way you look at things. Zooming in on the details, getting the big, panoramic picture, or seeing things from the other side can sometimes change everything."
To finish, here are some interesting studies and experiences.
Chazz Weaver followed a 30-day diet with 121 meals at McDonald's.
He lost 3.6kg and the tests gave better results.
Mark Haub, professor of human nutrition at Kansas State University, carried out a diet only consisting of fast food and snacks.
He consumed about 1800 kcal a day, lost about 4kg and his analyses show improvements.
In this study, 78 police officers were separated into two groups, in which one group ingested most of the carbohydrates at night, and the other group consumed carbohydrates throughout the day.
The number of calories at the end of the day was identical, as was the nutrient ratio.
The group that ingested most of the carbohydrates at night not only lost more weight, but got a higher hormonal response.
Article written by Team Sik Nutrition