Fitness fashion and its meaningless myths
In recent times, fitness has become a growing area and more and more new enthusiasts are appearing, making gyms have no hands on measures.
Frankly, I am happy, it is good to see that people, in general, are increasingly concerned with their health and body composition.
However, and not wanting to be misunderstood, the problem is that many people with only one month of training in the gym, already consider themselves capable of prescribing workouts and diets, when deep down they lack two essential things:
- Scientific background
And no, two straight weeks in the gym isn't enough, and an hour in Wikipedia isn't enough either.
Although the experience has a crucial weight, there are aspects that cannot be overlooked, in which the scientific component is one of them, and fortunately there are several studies carried out and scientifically proven in the area of fitness, on diets and training.
In this article, in particular, I will focus primarily on diet.
As far as diets are concerned, there are several subjects that have been popularized and that I will describe below.
Do not mix carbohydrates with fat?
The following must be taken into account: as long as you meet your caloric needs (macros), you will be able to eat your bowl of oats full of peanut butter!
Forget the miraculous fairies and the tricks that make you lose belly!
I leave you the following study:
“The effects of 3 diets consisting of roughly 1400 kcal 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 your carbohydrate intake after a certain time of day.
Except for people who have difficulty controlling their appetite, and who attack carbohydrates at this time, are unable to stop eating.
Typically, this technique works because in most cases it causes people to end up, therefore, having a lower caloric intake.
In that sense, does reducing carbohydrates at night work?
Usually yes, because they will tend to reduce calories.
In the same way that not eating breakfast would soon represent a daily caloric reduction, as a meal is being abolished (Intermittent fasting).
In both cases, the benefit for weight loss is caloric reduction, being the basis for a process of body recomposition.
For 30-40% of my calories (sometimes up to 200g + hydrates) have been eaten for my last meal, after 6 pm and before going to sleep.
I never had any problems with losing fat with this method, nor the people who used our protocols until today (my guinea pigs).
Is sugar 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, that is, a man of 80 kg would have to ingest 2.4 kg 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 little beneficial 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
Mostly covered by my colleague Francisco Cordeiro Carrega, there are just a few more thoughts of mine about how the people who spread the GI myth are the same people who are unorthodox when it comes to choosing their food.
Choosing the example of rice crackers, so well known in the fitness world.
If we evaluate these cookies with the same look that other foods have been evaluated, it can be said that we are dealing with a type of food that is nothing more than processed garbage, and is not at all beneficial in nutritional terms.
However, it is probably the most used food in weight loss diets and is also widely used by athletes in preparation for the test.
In this logic, if rice crackers have a high GI, shouldn't athletes have poor preparation and be in bad shape?
As a matter of fact, this is not the case.
We are, once again, facing speculations and badly contextualized issues over time.
Finally, I want to tell you a little bit about the so-called blue zone.
What is 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 the following in common:
- Food is largely plantation-based
- Do not tend to overeat
- The food is locally produced and consumed at home (little habit of “eating out”)
- The predominant macronutrient are carbohydrates, mostly starch / starch
- These groups use lots of legumes (black beans, soybeans, lentils, etc.)
- Of the five areas analyzed, three of them are regular coffee consumers
- Of the five areas analyzed, four of them are regular consumers of alcohol (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? Reach approximately your daily macronutrient need
- Most of your food should consist of whole foods, as refined as possible
- Leave a part of your diet for small “crazy things”, that is, foods that have been acclaimed unhealthy (10-20%)
- Ignore the diet of others and follow the diet that includes foods that you tolerate and like
Finally, I would like to point out that people have tried to discredit various approaches, calling some “bro's” and others “IIFYMER'S”.
In my opinion, there is a big difference between making chocolate snickers fit into my diet and making 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 on a dinner party with friends, or taking your girlfriend to eat an ice cream, because "it is not healthy", or because they do not know the macros.
It is very important that you do not use the excuse of eating this world and the other these days.
Basically, all you need to do is manage and ingest macros in a balanced and intelligent way.
Final words from 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. ”
Finally, here are some interesting studies and experiences.
Chazz Weaver followed a diet for thirty days with 121 meals at McDonald's.
He lost 3.6kg and the analyzes gave better results.
Mark Haub, professor of human nutrition at Kansas State University, carried out a diet consisting only of fast food and snacks.
It consumed about 1800 kcal per day, lost about 4 kg and its analyzes show improvements.
In this study, 78 police officers were separated into two groups, where one group ingested most of the carbohydrates at night, and the other group consumed the 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 also obtained a superior hormonal response.
Article written by Team Sik Nutrition
[author image=”https://ginasiovirtual.com/wp-content/uploads/2016/01/logo-sik.jpg” ]Team Sik Nutrition, is a recent group of people passionate about the fitness world. The Team's focus is to guide, educate and motivate those interested in achieving their health and fitness/performance goals. All this sharing is based on scientific facts and experience of Team members.
The CEO of Team Sik Nutrition, is João Gonçalves. Amateur powerlifter, passionate about Fitness and writing articles.