One meal a day, right or wrong?

OMAD, or one meal a day, is a common trend amongst people who are trying to lose a significant amount of weight. It has both metabolic and psychological advantages, but it’s only one of the many tools available to whom is looking to get leaner and healthier. And as a tool, it must be used properly. Nothing wrong with eating once a day, the prolonged fasted state between meals encourage autophagy and improve insulin resistance, also there is a physical limit to the amount of food that you can ingest in a single meal, therefore it doesn’t really matter what are you eating in terms of macros. I tend to… Read More

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I don’t do cardio. Or do I?

Cardio or not cardio to get cut is an open debate, but what exactly is cardio? Most people, the ones running hours on treadmills or ellipticals, believe that cardio is exclusively an aerobic alactic exercise, like jogging at 120 ppm. But it’s not. Cardio is any exercise that raises your heart rate, so what if I told you that heavy squats or dead lifts are actually better cardio exercises than running or a treadmill while texting on your phone? Every time you do compound exercises with low reps you create an oxygen deficit and significantly raise your heart rate, without wasting time, consuming your muscle glycogen or excessively raising your… Read More

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Is keto used just to lose weight?

Probably the most common misconception about keto is about its purpose. It’s quite understandable that most people would think that a keto diet is used just to lose weight, after all all other diets are seen as a temporary way to reach a certain goal and not a permanent lifestyle. But what many do not understand is that you can be in deep ketosis and actually gain weight! How is that even possible? Well, the whole idea of CICO (Calorie In, Calorie Out) as outlined by the standard definition of calories of each macro nutrient, is flawed, because apart from the caloric intake, the effect of proteins, fats and carbohydrates… Read More

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Washington Times: carbohydrates are killing us

Finally on a mainstream media: carbohydrates are killing us. Most recent articles on newspapers started to demonize sugar, but blaming all the obesity and metabolic disorders epidemic just on sugar is misleading. This article, written by a cardiologist, put everything in perspective and shows how is grains (even “whole” grains) that clog our arteries and not fat.

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Fasting and over training could stall your weight loss

I get it, you want to lose those kilograms in excess as soon as possible, you’ve read a lot of articles and blogs about keto and low carb diet, and you are keen to experiment with fasting. It’s all good, but – as always – the devil is in the details. If you put on weight for the last 10 years, it’s not reasonable to expect to lose them in a few weeks. I’m not saying you can’t (actually many people have had spectacular results with a properly done keto diet), I’m just saying “do not exaggerate”. Skipping a meal seems an easy way to reduce calories and accelerate your… Read More

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A quick start guide to paleo/low carb/keto

Whatever your reason to embrace the low carb lifestyle (we use low carb here as a general term to include also keto and paleo), you must keep in mind that for our general well being is important not only to nourish our bodies with fresh real food, but also to get off the hamster wheel of the modern world. 1. EAT FRESH REAL FOOD Stay away as much as possible from processed food and carbohydrates, legumes, seed oils and soy products. Eat plenty of grass fed/pastured meat, preferably beef, lamb and game. Enjoy a variety of vegetables, free range eggs, seafood and good fats (extra virgin olive oil, grass fed… Read More

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Weight loss tied to less knee pain for obese people, who would have thought it?

Science at its best: a new research  suggests that obese people with knee osteoarthritis, a painful joint disease, may find greater symptom relief when they lose larger amounts of weight than when they shed fewer kilos. Being obese is a mess for your whole body, not only your internal organs are stressed but your joints need to support a weight much higher than the one they were evolved to do. Inflammation cause a havoc in your system and exacerbate issues like osteoarthritis or back pain. The solution is simple: lose weight. Get rid of inflammatory grains and legumes, eat real food with plenty of healthy protein and fats.  

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Protein? Better too much that not enough

Proteins are the basic building material of our muscles, and the most important macro nutrient in our food. Still, in the keto world, there are a few misinformed person who are actively pushing for a low protein version of the ketogenic diet. Now, a very strict and low protein ketogenic diet is used to treat some serious pathologies, cancer included, but it should only be done under the supervision of a doctor because the goal is to treat the pathology, and the side effects of a low protein diet when you have cancer don’t seem so important. But if you are part of the remaining 99.99% of the people eating… Read More

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Stay away from sugar free food (if you don’t know how to read a label)

So you started keto last week, and you are looking for keto substitutes of the food that you used to eat. Well, don’t do it. Unless you know what you are doing and how to properly read the ingredients and nutritional values of commercial food, you should stick with meat and veggies, at least until you are close to your ideal weight. The fact is, nutritional labels are often wrong, being it by design or by mistake, and even when they are correct they can be very deceiving. Let’s have a look at Fountain Tomato Sauce No Added Sugar, sold at Woolworths. It has to be good for a keto… Read More

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What do I need to start a low carb or keto diet

Let’s be honest here. If you are reading  this post or one of the many groups on Facebook about a low carb or keto, you already did the most important step: you realized you have a problem. Luckily for you, it’s an easy one to solve. There is no way around it, and anyone less than direct and brutally honest with you won’t do you any favour. If you are fat or obese, your life will be miserable and very likely shorter. Always tired, often sick, your joints will suffer and you’ll probably eventually need a knee or hip replacement, you’ll most likely become diabetic with all the risks involved… Read More

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