Carb Tolerance Part 2

One more evidence that you should not bother

I’ve already written a blog post about carb tolerance, but on my way to horseriding I’ve been listening to a great podcast by Danny Lennon with Prof. Christopher Gardner on a recently published paper with the title “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion” . I would like to give you some insights in the research findings as well as write down some of the thoughts Prof. Gardner expressed in the podcast.

Continue reading “Carb Tolerance Part 2”

Carb Tolerance

Most important thing first: the picture above has been taken at Choc Tree Edinburgh, an awesome bean-to-bar chocolatier and patissier. And to answer your question in advance: yes, we ate it all. Enough said, let’s get serious.

Premise: if you still believe that carbs are bad and everyone should be on a low-carb diet read my carb article first. Instead, if you are a loyal Beary Strong reader go ahead! A normal carb tolerance is defined by the appropriate insulin release given the individual’s insulin sensitivity. What does this mean? Continue reading “Carb Tolerance”

What You Should Know About Nutrition

Common myths, misconceptions and frequently asked questions.

Fitness, health and nutrition media is notoriously full of misinformation, misinterpretation and outright lies. Too many interests collide, forming an asteroid field of poor guidelines, health myths and misunderstood science. With this article I want you to be able to filter out this noise and get a better picture of what really matters.

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Bear-pleasing Quick Choc Pot

…and it’s vegan and gluten-free too, if you use the right chocolate!

Originally the choc-pot was the filling of a Jamie Oliver no-bake chocolate tart: a very rich but quite calorie-friendly dessert which we’ll share with you soon. What if you do not want to/need to/can make a whole tart but you want to indulge in a chocolatey dessert? Continue reading “Bear-pleasing Quick Choc Pot”

Airplane Friendly Foods

Flying Fitfoodies Take Their Own Food On Board

Did you already read our blog post about how to nail your nutrition in vacation? One of my favourite tips is to bring your own food on the airplane because most of the time the food you get on board isn’t worth the calories. Sounds complicated but it’s much easier than you think. We compiled a small choice of groceries that are easy to handle and that you can carry unchilled for a while.

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Carbohydrates: Candies, Noodles And All That Good Stuff

…or are they evil?

Currently, it is a real hot topic, especially since many countries have introduced a sugary drink tax and low-carb and keto diet are becoming very popular among the broad public.  Is it the right way to go in order to lose fat? Yes. And no.

Continue reading “Carbohydrates: Candies, Noodles And All That Good Stuff”

Why you get fat

Metabolism in a nutshell

As I already told you in my last post about macros, no matter if you are eating low carb, low fat or low-whatever, if you are in a calory surplus the body start to store fat. Why? Let’s have a closer look at the picture below and follow the way of the macros:

Notes_180517_173057_37b_0.jpg

  • Carbs: in a very simplified way, carbs are broken down into pyruvate in a process called glycolysis. Pyruvate‘s fate depends on the body’s needs, it is either:
    • turned into energy and CO2 or
    • converted into fats through acetyl-CoA or
    • converted into aminoacids through oxalacetate or
    • turned into glucose again through oxalacetate in case of low body sugar.
  • Fats: to keep it simple, dietary fats are broken down into acetyl-CoA, which can be either oxidized into energy and CO2 or used for synthetis of (other) fats.
  • Aminoacids: simplified aminoacids can go two ways:
    • either through pyruvate into acetyl-CoA (energy and fat synthesis) or
    • some of the aminoacids can be used for glucose synthesis through oxalacetate.

Acetyl-CoA is the reason why everything you eat can be converted into fat and stored in the adipocytes (=fat cells). Therefore, the key for fat loss is not omitting one of the macros from your diet, but to be in an energy deficit (=eat less calories than you need). Nevertheless, it can be crucial to eat enough protein and useful to have more or less carbs and more or less fats in your diet depending on your needs (it is NOT the same for everyone!).

I will cover every macro in my future posts. Hope you enjoyed my small biochemistry lesson. See you soon!