Top 5 Nutrition tips

Over the past few years fitness, healthy eating and nutrition have been on the rise, which is definitely a good thing.  However due to this rise there are so many people out there offering advise like fitness bloggers etc. Nutritional supplementation is also huge at the moment and its hard to keep on track what is actually healthy and what is a fad. One day we hear we should be eating protein till it comes out our ears, and so we should incorporate protein shakes into our diet, and the next we hear too much protein can damage our kidneys etc etc. We see on social media all of these fitness bloggers taking all types of supplements and several times a day which may lead us to believe we NEED to take these to get our dream bodies. Here are our top 5 tips and tricks that we think you should know in order to lead a healthy lifestyle!

myths-740x494

1. Protein Shakes De-bunked

Protein shakes have not been around since the stone age and we still had muscles back then right? Protein shakes should not be taken in place of regular protein all the time. A certain brand of protein shake is not going to make you look like the rock over night, you can easily get the protein you need after a workout to help muscle recovery from food! In comparison a chicken fillet has more protein in it than a shake AND chicken doesn’t contain all those nasty artificial sweeteners, colours, flavourings and preservatives. while shakes can come in handy to take after a workout if your in a rush and cant cook, but they definitely shouldn’t be used as a meal replacement and we don’t need them to get them gains 😉

2. Low fat vs Low carb diets, which is better?

There is a big debate on whether a low fat diet or low carb diet is better and which one is best for weight loss and nearly everyone has an opinion on the topic.  Over the past 30 years there have literally been thousands of studies that looked at the benefits/effectiveness of both diets, using many different health indicators including weight loss, various metabolic risk factors and others.  Unfortunately, there is no clear consensus on the best diet overall, but a few interesting truths have emerged.  1) Low-carb diets do not appear to increase the risk of cardiovascular disease as originally feared  2) Weight loss can be achieved with both calorie-restricted low-carb and low-fat diets  3) Low-carb diets seem to provide a greater degree of weight loss in the short-term, however neither diet is particularly effective in doing so in the long-term.  4) Poorer outcomes, including the ability to follow the diet, are associated with more extreme versions of low-carb and low-fat dieting. Sooo, what does this mean for you? rather than focusing on restricting either food group focus on eating fats and carbs that are whole and complex such as avocados, nuts, seeds, fish and olive oils for your fats and fruits, veggies, whole grains, beans and legumes for your carbohydrate sources! balance is key.

3. Should we be worried about the sugar in fruits?

There seems to be a lot of attention surrounding sugar these days, and by all means it’s not good media its receiving! By now you might have heard about the sugar tax the government wanted to force company’s to pay, and not to mention all the cancer causing agents associated with long term high sugar consumption! BUT this doesn’t mean we should turn away from all types of sugar, especially that which come from fruits, while fruits do contain sugars they also contain many anti-oxidants which can help neutralise free radicals which can be cancer causing and they are packed with micro-nutrients which can give us good skin, better vision, stronger bones, healthier hair, reduced risk of cardiovascular disease and many other diseases! So get those fruits into your diet!

4. Ins and Outs of Fasted Cardio

The concept of fasted cardio spawns from the belief that if we havn’t consumed any food our body will have to use stores from our fat, however this is not good for performance or endurance. While fasted cardio sounds great on paper unfortunately  that’s just not how our bodies work, To put it simply, calories are still the currency of weight loss – in fact, a small study of 20-something-year-old females given a calorie-restricted diet divided into fasted training and fed training found that there was no significant difference between weight loss and fat loss between the two groups.

5. Eat More Fiber!

When it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, calorie counting, and portion measuring put together: Eat more fiber. A recent study found that people who added more of it to their diets — without changing anything else — lost almost as much weight as people who followed the heart-healthy, low-fat eating plan. The study added to a growing body of evidence that people who eat more fiber tend to have a healthier body weight. While high-fiber foods tend to be healthy (think: fruit, veggies, whole grains), what proved equally important was that this kind of diet was easier to stick to than the other, more structured approach.