I love pumkin pie because my mum used to bake it in the early 90s for Halloween even if no one was celebrating it in Milan on those time. It was an original American recipe which she brought back from Philadelphia where she lived in the 70s together with my my dad and older brother. Of course she shared the recipe with me as I moved to Vienna but I had gut issues and was not tolerating grains, eggs and dairy products well. Therefore Stefan and I developed our own version: it is not cut-friendly if you are very low on calories (check the macros) but it is gluten-free and suitable for the vegan folk too. But if you would like to try the real stuff, I’ve included my mum’s recipe too. Oh, and just in case you matter, that’s even lower in kcals 😉 Continue reading “Pumpkin Pie Two Ways”
The importance of being honest to yourself and your coach.
Tracking macros is a very powerful tool to change your eating habits and reach your body composition goals. However it has a big fault: the human nature. We’re no robots and life can hit us hard and disrupt even our best laid out plans. If it was that simple, dieting would be incredibly easy, you just fill out your macros every day and everything will be fine. But what happens when we slip? Continue reading “Every Little Counts”
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.
But wait, fat makes me fat, right?! Now you should already know the answer: it’s all about the calorie deficit at the end of the day and like carbs, fats are neither good nor bad. Nevertheless, fat is really energy dense: 10 gramms of fat (approx. a tea spoon) have huge 90 kcals. This means that, you should not indulge in those tasty “healthy” low-carb-paleo-keto-raw-gluten free-vegan nut bars if you are trying to lose body fat ;). So what’s the deal with fats, now? Let’s have a closer look through the biochemist’s googles.
…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.
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:
- 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!
For overweight people, and sadly a lot of us are overweight, losing weight in form of fat is probably the best thing to improve health. Some of us already lost a lot of bodyfat and keeping it off is a very good idea and already difficult enough.
Nevertheless, even if you never had problems with excess bodyweight, not gaining fat mass is one of the most relevant factor for a healthy lifestyle which can be traced even to the molecular level. Now it may be quite easy for you: you have good genetics and/or a lifestyle that helps maintaining your physique. But as life goes on, things can become more challenging…