Calories Are Good Or Bad

calories

I read a Nerd Fitness article and there is good stuff.

In the world of nutrition, we can find contradictory things. It depends of the point of view of people about food :

  • I’m Paleo and I eat only meat, vegetables, fruits and nuts.

  • My diet is based on my macros (protein, carbs, fats). Paleo is ridiculous.

  • Fool, a calorie is a calorie. You can lose weight by eating less.

  • I have a good physique and I eat pizza. I’m weird

Each person has his/her vision about « eat healthy ». It for this reason that this theme is confused with a lot of contradictory scientific studies.

What’s this

what's this

A calorie is a unit of energy

This is the equalent of 4.184 absolute joules (that is different of 1.21 gigawatts.

Here what is means : 1 calorie of food is equivalent to 1 kilocalorie that is the amount of energy required to increase the temperature of 1gr of water from 15C° to 16C°.

In a certain way we can say that a calorie is a calorie but what is interrests us is « does different kind of calorie affect our body differently ? »

  • Is what 1000 calories of cookies is the same as 1000 calories of grass-fed steak and vegetable ?

  • Does our body treat these foods differently or it’s only energy in and energy out ?

  • Does the type of food affect our body other than just to lose weight and gain muscle ?

These questions create a lot of debates and on internet everything is amplified with people who show scientific studies. Internet is good to debate but we’ll go deeper.

First step

first step

It doesn’t matter the « nutritional philosophy » you have, but something is obvious. How you eat is responsible of 80-90 % of your success ou your failure.

You can improve you cardiovascular heath by running a lot but if your goal is to transform your body, how you feed your body will play an important rôle.

Training (exercices) have a role of support of maintenance of the body.

When we talk about pure weight loss, eat less calories that you burn each day is the key of the equation.

But we want do everything to avoid to have heart disease and diabetes. It for this reason we need to focus on the food’s type that we eat and the amount of food that we eat.

Calories are equal to loss weight

equal

A person eat around between 3000 and 3500 calories per day of everything he/she wants. And now, he/she wants to lose weight.

This person decides to eat 2200 calories per day by eating less. This person doesn’t change what he/she eat but change proportions.

This person see that he/she loses weight, it’s good and it’s possible that he/she feels unhappy because he/she decreased drastically his/her normal amount of calories. Yet, it’s a good step in the right direction.

When we consume on average less than 500 calories per day, we burn 500 calories that we have in excess in our body. We can combine this with exercice and we can lose aound 0.45kg (1lb) of body mass per week.

As quoted on Examine.com , « a net negative energy balance…is responsible for weight loss ».

You noticed, it says « lose weight » and not « lose fat ».

It’s at this point that the big problems begin. People eat less and it’s enough for them.

We know our body react differently to certain types of food like sugar. Certain food fill the stomach more than other without have a lot of calories (vegetable). And others fill us less the stomach with a lot of calories (soda, cookies and candy).

Remember that all processed foods are scientifically created so that you are always lacking this type of food as a drug addict.

Use small plates is very effective to help to eat less. A study from Cornell University  found that if they gave people a large tub or a medium tub of popcorn, and then gave them stale popcorn, the size of the tub mattered far more than the staleness of the popcorn in determining how much people ate !

We’re not rational creatures. Some food are dense in calories and low in nutrients and make us hungry all day.

Compared to a diet of vegetables and meat, it’s the opposite. It’s food low in calories and dense in nutrients and we have a sensation of satiety. Which make it easier the reduction of calories to lose weight.

If you have a lot of weight to lose, eat less to start to be in the good direction.

Now if you want an athletic body, it’s a little bit different. There is 2 type of food that affect the composition of our body and our athletic performances.

Eating for health and success

health success

To have an athletic body, you must take care about your macros (a certain amount of fats, carbs and protein).

It’s clear that 100 grams of vegetables carbohydrates is not equal to 100 grams of candy :

  • Consideres that sweets and processed food are created for you to eat and buy more like a drug addict.

  • Look the difference of micronutrients between vegetables and candy

  • Pay attention of your energy after eating vegetables and sweets/candy. With which you have the most energy ?

We searching a way to eat that allow us to have a good look/appearence and to feel good. A diet that takes us away from the hospital and allows us to enjoy life.

Look, if you like the idea to eat less but you don’t like the idea to count calories and macros each day, you can hack something. Stay focus on a type of food : Real food !

Instead to count calories

At each meal, have 1-2 vegetables in your plate (or the half of the plate) and have a great source of protein.

Not aim to lose weight for a few weeks

Track your calories and macros for few days or 1 week to analyze what you eat. Take note, note the size of portions and do the total of the quantity of the day. This allows you to plan your meals during the day and during all the year.

We know that eat less and to more physical activity, help us to lose weight and we are still overweight. Eat less isn’t a permanent solution because there is also the element of behavioral psychology.

Real food

It’s simple, our body is a complex machine. And even if a calorie is a calorie is a simple equation to lose weight, each « health » factor can be affected by the quality and nutrients of this calorie.

For this reason, I want you eat real foods, decrease sugar and think long term (new habits) rather than the 12-weeks formulas.

What methods you used and that didn’t work ?

What are your goals ?

-Steph

P.S. Do you want a free training program ? Click here 

All Food Will Kill Us

surprised face

I read a Nerd Fitness article  and I want to share this with you.

It’s true that life is simpler when we know nothing. We eat at fast food, we do exercises once a week and we’re going to work because it’s like that. Our existence is like « Ignorance is bliss ».

One day when I was talking with girls (it always starts because of a girl), I decided to have the 50 Cent’s physique. I was doing Taekwondo but I wasn’t paying attention to my diet so I started to study nutrition.

The food that kills

food killer

That’s how I learned that fat and cholesterol are bad so I started to eat less eggs. But I didn’t understand why « Rocky » ate it every morning.

Later, I learned that the gluten was bad. As I haven’t gluten intolerant, I don’t pay attention to that. With all this information, I told myself that if I had a farm, I would eat better. But I’m a city boy, I don’t know if I could live a whole year in the country side.

Later, I learned that the meat was bad. There is a group of people in China who don’t eat meat and they have less risk of heart disease. The idea of living longer pleases me but completely stop meat. No ! And I tested tofu.

Later, I learned that fish had mercury and mercury kills people. Even Tommy Lee Jones use fish to create a bomb in the movie « Blow Away ». Don’t laugh, go watch the movie!

It remains fruits and vegetables with that we’re safe. Cool, 600gr of fruit’s sugar per day and it’s perfect. But wait ? Steve Jobs was a fruitarian, he ate only fruit at every meal and he died of cancer !

No fruit, no meat, no fish. Fortunately there are vegetables. Ah shit, vegetables are now genetically modified. Well, I’ll go live on another planet, people are crazy here.

What !?! Wine is good for health because of antioxidants and resveratrol ? Look, I live next to France and I live in Switzerland, here we are drunk with wine. At every meal, there is a bottle of wine on the table.

How to do

how to do

It hurts the heart and gives headache to learn all this information. We have two choices :

  • Create an environment where all is sterile like a hospital room

  • Use common sense. Do your best with what you have and not take anything to the extreme.

I choose to use common sense :

  • Enjoy all in moderation

  • Eat more to gain weight. Eat less to lose weight

  • Drink mostly water and occasionally something else like rum.

  • Doing physical exercises several times per week

  • Don’t eat only one type or one category of food. Lot of vegetables, some meat, fruit, nuts

  • Focus on long-term goals and stop stressing about unimportant details.

And play video games or read manga if my mother said it rot the brain.

What is the craziest thing you have learned to be healthy and how you used it to extremes ?

-Steph

PS: Do you want a free training program? Click here 

FAQ Food (Part 2)

faq food

Eat healthy

eat healthy

« Okay, I eat fewer calories but now I’m hungry all the time because I decrease half of my food »

Reduce the number of calories is a good start to lose weight and I also believe in the quality of calories. Your body isn’t going to treat every calorie in the same way : eat vegetables, healthy fats and proteins will have different results in your body than cookies, cakes and junk food.

If you want to eat less calories you need to eat food that fills your belly without a ton of calories.

Chicken, steak and fish and other protein sources can help you fill your belly without increasing calorie intake.

The same goes for the vegetables : you can eat a big plate of vegetables and chicken, it will be a fraction of calories compared to a large soda, chips, french fries or candy.

If you don’t like counting your calories every day, you can focus only on real food as a strategy to eat healthy.

« Eating more vegetables and protein ? But I read on websites that eating meat was wrong »

I’m not a vegetarian and I don’t advise this lifestyle. I believe that the meat can be a healthy part of the diet. But if you don’t eat meat, continue if you like. I can advise you a site for athletes who don’t eat meat .

« How many calories is too much ? »

If your goal is to lose weight, I recommend you to eat less than 100g of carbohydrates per day and you focus on carbohydrates from vegetables. Depending of your training intensity, this number can be increased or decreased.

« If I keep my carbohydrates less than 100g per day, what else can I eat more ? »

Many healthy fat (avocado, almond butter, peanut butter, nuts, olive oil, coconut oil) and protein.

« I thought fat was bad »

No, fat is not bad for thousands of years. Eating fat doesn’t make you gain weight like food with cholesterol. The real enemy ? Matrix with sugar and processed and refined food !

You want to lose weight now ? Removes sugar from your diet. No more sodas.

« I know I need to eat more vegetables but I will not give up the foods I love. And I like sugar »

Eating healthy as often as you can and then for a few meals a week, eat what you want. See how your body changes for several weeks and make adjustments. Give up nothing permanently but begins to limit junk food. And sugar is what we destroy the most.

« And if I don’t like the taste of vegetables ? »

That’s cool, try grilled asparagus, zucchini, broccoli or vegetables cooked with a wok. There are several vegetables and many ways to cook vegetables. Find what is good for you.

Make permanent changes

make perment change

In order to not more complicate, the main points are :

  • Try to eat protein with every meal

  • Vegetables are your friends. Except corn,it’s an enemy !

  • Fat is your friend ! Liquid calories, particularly sugar, are your enemies.

  • Make changes with which you can live with.

We all try to make more healthy decisions every week. If last week you made zero healthy decision and this week you made one healthy decision, « congratulations », your average week is now heathier than laste week.

No matter your situation, begins today. Now that you understand how to eat better, you can increase the difficulty and make more healthy decisions every week to accelerate the speed of your body transformation.

Little by little, your average healthy decisions becomes less little !

This is the last part, I hope this helped you. Another question ?

-Steph

FAQ Food (Part 1)

faq food

What that means « eat better ? ». How many calories you need to eat ? Why ? It’s questions that people ask me when I train. This is why I will answer these questions in this article to help.

How much to eat

« It is true that if I eat less, I will lose weight fast ? »

Perhaps. The goal isn’t to lose weight as fast as possible but to lose body fat in a sustainable and permanent way. Because starve for 1 month with a diet and back in his/her old habit is useless !

I don’t advise dieting and I don’t do a diet. I didn’t feel like I have a diet, it’s just my eating style. To do a diet for 1-2 months and after it’s over, it’s a joke. People who say : « every year for 1 month I do a diet », I confirm, it’s the Matrix that destroys your body.

There are cool applications for smartphones like MyFitnessPal (https://www.myfitnesspal.com/) to learn to eat better. This helps keep track of your food as you track your workout. Day after day, you feed your body better.

« How many calories to eat ? »

how much eat

It depends on your activity level and composition of your body. The calorie needs are different for each person. But he has an average :

  • Boy : 1800-2200 calories
  • Girl : 1600-2000 calories

It really is a basic estimate because the caloric needs depend on your height, weight, your genetics and your activity level. You can calculate your caloric needs, it’s the total daily energy expenditure ( http : //www.iifym.com/tdee-calculator/).

Because the calories sum is really less than what you eating now, I will advice to slowly decrease the amount of your food to avoid the revolt of your body. If you eat 3500-4000 calories a day and you go down to 1600 calories, this will be a total disaster ! Eating 1600 calories and run two hours is unhealthy, unsustainable and give any results over the long term.

When you eat the right kind of food and the amount of calories are correct, your body is « OK » to stop hoarding calories and store energy to start burning.

« And if I want to gain muscle ? »

To be athletic, you need to eat more calories than you burn with a training program to stimulate muscle growth. With protein sources that allow you to build muscle (meat, fish, eggs, etc.), you have to eat healthy food in calories and fat as :

  • Rice (brown or white)

  • Whole milk

  • beans

  • Oatmeal

  • Fruit

  • Nuts

  • Nut butters (peanut, almond, cashew nuts)

It’s the end of the first part. I hope that you got help, next parts coming soon.

-Steph

Slow Carb Diet 2 (Part 5)

 mistake

MISTAKE # 3: NOT DRINK ENOUGH WATER

drink water

To ensure optimal liver function for fat loss, increased hydration is a must.

Insufficient intake of water (“I don’t want to drink lots of water”) seems to be particularly common among women. Tim Ferriss’s mother has reached a plateau in fat loss and adjusting its water consumption, Tim Ferriss insists, she added a few more glasses. She immediately started to lose fat again and lost 3 lbs (1.3 kg) in the following week.

Make a special effort to drink more water during the “cheat day”, as the carbohydrate overload will be pulled by the water in your digestive tract and muscle glycogen. If you don’t have enough water, the result will be a headache

.

MISTAKE # 4: BELIEVE THAT YOU WILL COOK, ESPECIALLY IF YOU ARE A BACHELOR

cooking

In one sentence: If normally you don’t cook, canned and frozen food for the first weeks.

Don’t buy a lot of food that requires cooking skills if you don’t have them. Don’t buy foods that spoil if you have never a prepared a proper meal. The unfounded optimism will just lead you to rotten food and frustration. Here is a revealing picture of what happens to most onions in the refrigerator of Tim Ferriss.

Bob and the onion stalk

Tim Ferriss have a bag of dried lentils in his cabinet that are there now for six months. Why? He is too lazy cook and strain them.

Keep it simple. Using frozen and canned stuff for at least the first two weeks. Change one habit at a time: foods selection first, food preparation second.

MISTAKE # 5: MISTIMING WEIGHINGS WITH YOUR TIME MENSTRUEL CYCLE (NOT A PROBLEM FOR BACHELORS)

calendar

Women tend to retain more water right before their periods. Make sure you take this into account when you start your diet and take measurements of your body.

Ignore the weight on the scale in the 10 days before menstruation. They are not at all a reflection of what is happening. If you follow the diet to the letter, you will lose fat. Make your first weighing after your period (overnight is fine) and your measurements.

Don’t let short-term water fluctuations discourage you. Be aware of your menstrual calendar so you don’t conclude wrongly that the plan is not working.

MISTAKE # 6: OVEREATING “DOMINO FOODS” NUTS, CHICKPEAS, HUMMUS, PEANUT, MACADAMIA

nuts

There are some foods that, although technically good to eat for the regime, are prone to abuse in part. Tim Ferriss called the “domino foods”, as eating a portion often creates a domino effect and eat 2-3 portions.

Tim Ferriss’s fat-loss has reached a plateau three times due to almonds, which are easy to consume by handle and simple to use as nutritious excuse. Unfortunately, they also contain 824 calories per cup, 146 calories more than a Whopper from Burger King (678 kilocalories).

Some almonds is very good (5-10) but no one just eat some almonds.

Caro has learned to avoid domino food, but lost valuable time in the process, just like a dozens of others:

I re-started this diet. I started, but I didn’t follow exactly the advices of Tim. … I added peanuts and ate chickpeas and no weight loss, so I thought it was time to really do it. I re-started five days ago and I’m happy to say that I have lost 5 lbs (2.2 kg) in 5 days following the plan EXACTLY as Tim said, making no adjustment or substitution in any way, be real and honest about what I can and can’t eat.

Think you’ll just have a cookie or a small handful of chips ?

No, there is a bag in the kitchen. Self-discipline is overrated and unreliable. Don’t eat anything that requires control with portions. Have domino foods out of the house and out of reach.

 

-Steph