Nutrition – Beary Strong

Aggressive Dieting

All you need to know about fast fat loss phases.

Aggressive fat loss phases offer the upside of losing fat quickly, but are often believed to cause weight regain, predispose disordered eating, or have other side effects. Let’s have a look what science has to say about aggressive diets, evaluate disadvantages and advantages, and think critically about who should or shouldn’t embark on an aggressive dieting journey.

The Glycemic Index And Insulin

Understand the basics to make an informed decision.

There are two “new” bad boys in the nutrition bubble: carbohydrate and insulin. The carbohydrate-insulin-hypothesis claims that carbs are noxious for your health because they raise blood sugar and, as a consequence, insulin, inherently making you fat. In the light of this, insulin gets a bad reputation for being the hormone driving adiposity. The glycemic index of foods is rediscovered in a desperate attempt to keep blood glucose as low as possible. But is this even necessary? Let’s take a look!

My Top 9 Healthy Fat Sources

For easy reference and destressing nutrition.

Fatty foods are often misunderstood and unrightfully demonized or at least avoided. Which really is a shame as some of the healthiest foods on the planet are quite high in fat. And, as a nice side effect, simply delicious! Therefore I’ve decided to compile a little list of especially healthy fat sources for you. To go with the click-baiting of the usual “top X food” lists, number 9 will blow your mind…

How To Lose Weight

The no-fuss guide on how to shred fat.

Ahhh, weight loss … the fitness industry evergreen. I’ve written a lot on this topic over the last years as I feel there is still a lot of confusion about it. This article helps you cut through the non-sense frequently found in mainstream media and focus on what really works. The basics. Enjoy!

Nutrition For A Healthy Immune System

A science based guideline.

“Boost your immune system with this weird trick!” This and similar nonsense can be found everywhere. But is it even possible to boost your immune system? And if so, is it even desirable? What supplements do you need to take? Is there even any value in doing so? Does body composition alter immunity? A lot of questions and I tried my best to answer them all. Spoiler: working on diet quality is always king.

Intuitive Eating

What it is and who should or shouldn’t do it.

Intuitive eating is sometimes frowned upon in the fitness industry, with counting macros being the “superior” way to go. Most of the time intuitive eating is misunderstood though. It’s more to it than “just eat until you are full” and choosing foods based upon “what your body tells you”, because for most people this would mean bingeing on pizza and ice cream until they can’t walk anymore. Intuitive eating is a tool to develop a better feeling for hunger, satiety and health in general. How is it done? Read on!

The Carb Guide

Intake, health, appropriate carb sources, all explained.

Opinions on carbs differ widely in mainstream fitness media. You’ll find everything from “essential for health” to “addictive as cocaine and equally dangerous”. And for all of these opinions you will find some guru propagating them in the form of some weird diet to make money. Forget all of the non-sense, I have compiled a science based guideline on carbs to answer all the questions. Enjoy!

On The Importance Of Diet Quality

The balance between flexible dieting and healthy eating habits

If you follow the average supplement company sponsored influencer, you may get the impression that healthy eating is a porridge-protein powder bowl, with some fruits on top. The rest of your micronutrients are from a bunch of pills. Then we try to squeeze as much high palatable food as our calories allow. This is not only far from reality for the average person but it comes with some drawbacks too! Let’s have a look.

Why You Should Stop Perma Dieting

A vicious circle leading nowhere and how to break it.

Permanently dieting is the number one mistake people make after they achieved their first big fat loss goal. They are happy they look and feel the way they do now and afraid that gaining weight will kill the goals they achieved. They want to maintain the shredded look, but often maintaining is the hardest thing to do, leading only to more restraint than the diet itself. Read on to learn more about these problems and how to get rid of them!

How To Make Veggies Taste Great

Let your five a days be great again.

Vegetables are healthy, colorfoul and delicious but even a lot of people embrancing the fitness/bodybuilding lifestyle do not eat enough of them. Sadly most people think veggies are boring or even do not like them at all. If you are one of them, I am sorry to tell you that you just can’t cook. Vegetables are rich in micro nutrients, fiber and low in calories. They can taste incredibly good and bring your main dishes to the next level. What they lack are some culinary key elements and a little love and creativity when preparing them. Read on to learn more!