Stored fat vs dietary fat: why you need to reduce fat to lose weight

Too much fat in your diet will stall your weight loss. Even if you are fat adapted or in ketosis, your body will still give preference to dietary fat to produce energy or ketones, before starting utilizing the fat stored in your adipocytes (fat cells). It’s more efficient to oxydize the fatty acids already in the bloodstream than the one store in our adipose tissue, that’s why if you want to lose weight you have to reduce the amount of fat that you eat, even if you are in ketosis. The “fat burns fat” paradigm is obviously wrong, and it’s due to an oversimplification of the concept that “a calorie… Read More

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Sugar doesn’t make you fat and diabetic. Trust him, he’s a doctor

“To suggest that dietary sugar might cause or contribute to type 2 diabetes needs strong scientific evidence that demonstrates that either sugar increases body weight and body fatness (necessary for type 2 diabetes), or that sugar has some kind of unique effect that leads to 2 diabetes, irrespective of weight or body fatness.” I swear, I’m not making this up. The quote above is from a doctor, researcher and “Scientific Advisory Board Member to a number of international diabetes organizations”. Of course there is plenty of scientific evidence about the role of sugar in the obesity epidemic, starting with a physical dependency (similar to what keep drug users addicted to… Read More

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If you aren’t losing weight, don’t add butter to your coffee!

I was just reading this great article written by Rob Wolf, where he express his frustration having to discuss with people that repeat some unproven mantra and praise the god of bullet proof coffee as a remedy for everything, including weight loss. Dealing with people who wants to loose weight and get fit, this is a recurring issue. Jan for example is a very intelligent middle age woman, she lost over 10 kg on a low carb diet, then switched to keto and lost another 10, but she still has at least another 20 to lose and she seems not able to have any more progress. “I’m following my macro… Read More

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Not enough vitamin D will make you fat (and sick)

We are lucky bastards here in Australia. We live in one of the most wonderful country in the world, we have an abundance of great produces and high quality food, amazing sceneries and some of the most liveable cities. We have plenty of sunshine, too, but amazingly most of the population suffers from low levels of vitamin D. And that’s not good, not good at all. Vitamin D is incredibly important for our health, and it plays a number of roles in the human body. It’s mostly produced when the sunshine hits our skin, though, and only in the central hours of the day. There are plenty of studies that… Read More

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Keto in a nutshell: what to eat if you don’t want to weigh everything

Disclaimer: this post is mostly for blokes, not because of the different biochemistry but because the general attitude toward food. Being on a diet is a pain. It’s not just that you usually have to eat less than you would like to, and often food that you don’t like that much, but also because you have to weigh everything. Well, not necessarily. A simple way to start a keto diet and have amazing results in terms of weight loss and improved health is simple to eat meat and green vegetables. Eat as much as you like, any meat (beef, pork, lamb, chicken, fatty cuts or leaner one), any way of… Read More

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Energy levels and low carb diet, be patient!

I just spent an hour talking with a lovely lady that recently started eating low carb. She’s morbidly obese, she has never exercised in her life and she really enjoys her vodka pre mixes. And she’s weak: after three weeks low carb, she complains she has no energy and that this diet doesn’t work for her. Reality check: if you are obese is because you abused your body for a very long time, a few weeks eating healthy won’t be enough to transform you in a fat burning machine capable of running all day long. Even an elite athlete needs for weeks to become fat adapted coming from a high… Read More

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Should I use a macro calculator and count all my carbs, fats and proteins?

Short answer: no, unless you want to get rid of the last few stubborn kilograms or you are an elite athlete. Let’s be honest, macro calculators are a big help for some ketoers but tracking your macros every day is a pain in the arse. You can do it for a while, and it’s certainly interesting to see how your body reacts to more or less fats, or more or less proteins, but you certainly can’t think of doing it for the rest of your life! And isn’t the possibility to eat to satiety one of the advantages of a keto diet? It certainly is, and it’s the way it… Read More

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I’m in ketosis but I’m not losing weight, what am I doing wrong?

There is so much misinformation around the net about ketosis that it could be really hard for a beginner to avoid some common mistakes that can stall or reduce your weight loss. If you are in ketosis (or if consistently eat less than 25 grams of carbs a day) and you don’t lose fat, there is a simple reason: you are eating too much, most likely too much fat. But, but fat is good, isn’t it? We need to eat more fat to lose fat, everyone say it! Well… not exactly. While the old paradigm of “a calorie is a calorie” is deprecated, and a calorie from fat is most… Read More

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What’s the difference between low carb and keto? And does it matter?

This is probably one of the biggest element of confusion among people starting a low carb diet. First of all, the definition of “low carb” itself can be misleading, since you have strict low carb and liberal low carb. Liberal low carb is a diet where the daily total carbohydrates content is between 50g and 100g per day, it’s pretty much the same content of carb in an average Italian diet before Maccas started opening joints in the Belpaese: espresso coffee for breakfast, 100g of pasta (70-80g of carbs) for lunch with meat and vegetables, just meat and vegetables for dinner. Strict low carb is between 25 and 50g of… Read More

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How low should low carb be? It doesn’t matter!

Let’s be honest: some people out there have a metabolism so messed up that switching from a seven day a week fast food diet to a proper ketogenic diet would require an enormous willpower, the same as if not more than quitting smoking. Too many keto advocates tend to act like zealots, pushing for a “all or nothing” solution that can certainly work well for some, but at the same time could be seen as too hard for many other. So, how low should low carb be? Well, the answer to this question is simple: any reduction in the amount of carbohydrates in a diet will have a positive effect,… Read More

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