Ah, the fitness industry. An industry filled with motivational speakers, perfect physiques and healthy and happy people. Unfortunately it’s also an industry filled with empty promises, false pretences and greedy salesmen just trying to make a quick buck. My apologies for any negativity but there’s only so much manure I can shovel in one day and I’m now in desperate need to fertilize my lawn (My brain hurts so much right now that I don’t even get my own analogies at the moment). So bare with me as I try to debunk a few of these so-called “Diet Tips” and try to stop them dead in their tracks before they cause a metabolic massacre or create a toxic thyroid travesty.
Perfect Protein
If you’ve ever trained with weights or read up on any nutritional information then I’m sure that you have heard by now that protein is essential for building lean quality muscle as well as assisting in the fat burning process. In some sense I do agree with this statement, however I also believe that the need for protein to build muscle has been greatly embellished over the years by supplement companies and the “bros” in the gym. The fact of the matter is that your body can only absorb so much protein at one time. In my opinion there is no reason to ever consume more then 1.5 grams of protein per pound of bodyweight. This means that if you weigh 150lbs and train with weights intensely on a regular basis then the maximum amount of protein your body should take in is 225 grams per day (and this would be on the much higher end). Therefore I never understand why I see so many people chugging down Post-Workout Shakes that contain 50-70 grams of protein per serving. To me this is a waste and can actually be quite dangerous on your liver and/or kidney and not to mention your digestive system.
Verdict – Protein can be an excellent source of fuel and is also essential for general health and well-being. However it’s also a highly overrated macronutrient when it comes to building muscle and enhancing your physique. Like anything, more is not necessarily better. Make sure the majority of your protein sources come from whole foods and not powders and other workout supplements.
Be Fearful of Fats
Okay, I have to admit – There once was a time when even I fell victim to this diet myth. I believe as a society when we hear the word “fat” we immediately think of bulging waste lines and uncontrollable cellulite. The fact that there are so many products on the market these days that are either “Low in Fat” or “No Fat” tells me that there is still a large percentage of the population that views Fats as the enemy. Well, I’m going to let you in on a little secret – FATS DON’T MAKE PEOPLE FAT! Overeating, overindulging and a daily consumption of highly processed foods and sugary treats make people fat. Add living a sedentary lifestyle to the mix and you become a walking heart attack waiting to happen.
Verdict – It’s important to understand the difference between good fats and bad fats. If you believe that saturated and trans fats are the same as healthy fats such as the fats found in Omega-3 Eggs and/or Natural Peanut Butter then I highly suggest that you do some research. Healthy fats are actually essential for proper brain function as well as promote satiety within your meals so that you do not overeat or crave more food within an hour or so after your last meal. Quite simply low fat diets will work for a short period of time but rest assured that this type of dieting can lead to more harm then good in the long run. A good rule of thumb is to make sure that you consume at least 30% of your daily calories from healthy fats. Believe it or not even a little bit of saturated fat is good for your body from time to time. So give fat a chance, don’t discriminate against it because of it’s bad rap. Your body and your brain will thank you for it later.
Count Your Carbs!
Finally, we arrive at the most misunderstood macronutrient of them all – carbohydrates. Now like fats there are different types of carbs out there. We have complex carbohydrates (the “good” carbs) and simple carbohydrates (the “bad” carbs). Studies have shown that our bodies can go quite a long period of time without carbs. The Atkins Diet (which by the way I’m strongly against) made this type of dieting famous back in the early 80s. In one of my most recent blogs I explained why I don’t like or use no carb diet plans when designing nutritional programs for clients. Carbs are fuel for your body. They provide us with energy and help replenish our glycogen storages (the stuff you need to help build and repair muscle after a strenuous workout). Do they make us fat – Yes and No. The thing about carbs is that like protein, most people consume to much of them. The problem with consuming too many carbs though is that carbs usually contain lots of calories per serving. The amount of carbs you choose to consume will depend on your activity levels throughout the day. If you live an active lifestyle and train on a regular basis then you are going to require more carbs then someone who sits at a desk all day and does little to no exercise on their own. With that said, regardless of your activity level, I do believe that our bodies should consume the majority of our calories from carbohydrates. But not just any carbs!
Verdict – Whether your goal is to lose fat, build muscle or a combination of both a good solid diet plan should contain a moderate amount of complex carbohydrates (long lasting energy) and little to very few simple carbohydrates (sugary carbs). A good tip is to consume the bulk of your carbohydrates around your workout so that you can use the calories to your advantage. Remember, carbs provide energy therefore the time of day you use them should depend on when you need the energy most. Most of us don’t require too much energy before we go to bed therefore there is little to no reason for us to consume too many carbs before we hit the lights. On the other hand if you are about to go for a long run or intense workout it might be a good idea to eat a bowl of oatmeal or consume a cup of brown rice or quinoa before you exercise for sustainable and long lasting energy.
It’s All About Calories
So in the end does it really just come down to calories in verses calories out? Many fitness experts will argue and say that counting calories is the best way to lose or gain weight short term however for myself personally I’m in this game for the long run. Therefore I don’t count calories. Hell, I don’t even really count my macros either. I usually go by feel. I pay attention to fluctuating energy levels throughout the day, how well I can articulate my thoughts into words and whether my jeans are getting tight, feeling loose or staying the same around my waste line. I don’t let a number on a scale dictate my macros or calorie consumption nor do I let a diet plan designed by somebody who I’ve never met tell me what to eat and when to eat it.
Listen to your body, look at your physique and focus on living your life to it fullest. If something is not working due to a poor nutritional plan then change it. If you don’t know how to change it, then seek the help and advice from a health professional who you respect and trust.
Yours in Good Health,
Nick Cosgrove