Is paleo a low carb or keto diet?

Short answer: it could be, but not necessarily. The paleo diet has two significant differences compared to LCHF and keto: it advocates the removal of any dairy products, including cheese, butter and cream. I won’t discuss here the reasons and the merit of this choice, I’ll just note that high fat dairy products are often a very important component of LCHF and keto diets, since they are high in good quality proteins and fats and used in many recipes and dishes. The other difference is that there isn’t any explicit restriction on carbs, only on most food containing carbs. This is a very important aspect of the paleo diet, and… 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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Is it possible to follow a vegan or vegetarian keto diet?

Strangely enough, since I’ve started coaching the keto lifestyle I’ve met a quite large number of vegan that changed their mind and decided to go embrace animal proteins, with a not insignificant few deciding to go zero carbs, i.e. meat only. Now, this isn’t a post where I want to discuss pros and cons of eating meat, I recognize there are some people who make choices based on their ethic or religious believes rather than pursuing healthy living or weight loss. The fundamental question is: is it possible to follow a vegan or vegetarian keto diet? Short answer: yes, is quite possible to eat keto if you are vegetarian; no,… Read More

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Medical students learn nothing about nutrition

It won’t be a surprise for many, but a journalist from BBC radio transmission has interviewed some medical students in the UK, discovering that they learn almost nothing about nutrition and that what they are taught is often not practical or relevant to most of the medical problems they see in GP surgeries, clinics and hospitals. Even if most medical conditions are related to what we eat, there is no training at medical schools about how to make lifestyle changes to address these issues. Would you take advices from a doctor who smokes a pack of cigarettes a day? Probably not, so why should you take any advice from overweight… 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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Women tip: train like a man!

A common and sad sight nowadays in most gyms is a pletora of overweight women running and puffing on treadmills or doing estenuating spinning classes or high reps weight lifting. They have an amazing stamina, they obviously train very hard and they can probably run a marathin in a decent time, and yet they are still fat and show a lack of muscle tone. My tip? Stop with all that nonsense. If you want to have a sculpted body with toned muscles, you better start thinking about High Intensity Interval Training, that translates in heavy weights, few reps, long rests. And no, you won’t build up “too much muscle”, believe… Read More

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Over 40? Eat more protein

Being physically strong it’s paramount for a healthy living. Keeping or improving muscle mass and avoiding sarcopenia has a strong influence on length and quality of life, but it’s quite common to start losing muscle and gain fat after 40, even with an active life.The solution? Easy: eat more protein (and possibly lift weights). The ideal amount of protein in a healthy diet should be in the range of 1.5 to 2 grams per kilo of lean body mass per day, and that means for a 80 kg man approximately 150 g of proteins. That translates in 700 grams of meat per day, but it’s not just meat: eggs, dairy… Read More

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Breakfast? A bad habit to avoid

We are all aware of the mantra repeated in the last 30 years that breakfast is the most important meal of the day. The same guys were also pushing sugary cereals, dairy and cookies and helped immensely the current obesity epidemic. But everyone believed them, ourselves included. Then you start having a look at all those studies about the beneficial effect of breakfast and you discover that they were all based on sandy foundation, being that intentional or not doesn’t really matter, does it? Most diabetologists (the people that are helping other people get diabetes?) love to explain how this is an incurable disease to their patients (or should I… Read More

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High intensity training: build strength and muscles

If you are on a low carb diet, you need to adapt your training at the gym to avoid loosing time without any improvement. Forget hypertrophy, you need to work out to promote hyperplasia! Now, I know that you know it, but let’s just spend a minute explaining the basis of exercise. The most powerful fuel for our muscles is ATP, it’s like the nitro for a drag racing engine: it’s great and explosive, but it lasts only for a few seconds, because we only store a little in our muscles and we can’t produce it fast enough to replenish it while exercising. A 100 metres sprinter runs almost entirely… Read More

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