Side track a little.... let me tell you about high-protein, low carbohydrates diets work?

Many popular high-protein, low carbohydrate diets are low calorie diets. Any diet, regardless of its dietary composition, that does not provide enough energy to meet the body' energy needs will lead to weight loss.

People on high-protein, low carbohydrates diet are usually advised to eat large amounts of protein rich foods such as meat, poultry, eggs and fats, and to restrict carbohydrate rich foods such as rice, noodles, bread and most fruits and vegetables. A main assertion of such diets is all carbohydrates are bad. Eating foods made from refined carbohydrates has an effect of raising blood sugar quickly, followed by dip. Such effects can trigger hunger pangs and overeating.

However, foods such as whole grain, fruits, vegetables, and beans are good sources of un refined carbohydrates. These foods tend to contain more water and dietary fiber and providing bulk, reducing risk of overeating. A diet high in fruit, vegetables and whole grains also reduces one's risk of getting chronic diseases.

High protein, low carbohydrate diets are not recommended because:

- They exclude important groups of food and are nutritionally inadquate.

- Little is known about the safety of such diets when consumed over a long period of time, especially its effect on blood cholesterol levels, bone loss and kidney stones.

Conclusion: Have a balance diet and consume from all food groups, try also to switch to whole grains! Your bosy will say " Gracia" to you!

Top 5 sinful food - Part 2.

2. Fruit Juices and Fake Fruit Drinks

It's not hard to guess why these are bad choices. Fake fruits drinks are loaded with sugar. The same is true to fruits juice. Think of an orange. It comes wrapped in a neat serving size easily accommodated by the body. Plus it comes with lots of fiber. now think of a glass of freshly squeezed orange juice. Believe it if not, the amount of sugar in a 12 ounce glass of fresh orange juice total 36 grams of carbohydrate, most of it from fructose which is a simple sugar. This amount of carbs will push your insulin levels through the roof. There's by far too much sugar at one gulp for the body to handle. Fake fruits drinks are even worse, since they are loaded with refined sugar or chemical sweeteners and food coloring

Alternatives: Drink fresh water to quench your thirst or munch on a real food!

TOP 5 SINFUL FOOD - PART 1

Been busy with the Fitness Gourmet Website..... sorry for the lack of updates!
To make up, I will be diligently posting a blog every night. For the next 5 days, I will be unveiling the top 5 sinful food and suggesting healthy alternatives to it. I hope it is interesting and informative for you to follow the blog!

1. Bacon, Deli Meats and Processed Meat

Let's talk numbers...
The average sausage contains 10grams of fats and a slice of bologna has 7 grams of fats, which is the same amount as hot dog. Research shows a diet high in animal fats is linked to an increased risk of heart disease. Most processed meats contain a chemical soup of nitrates, nitrites, sugar, sodium and preservatives. Many of these are implicated as culprits in disease, particularly cancer.

Alternatives:
There are no real recommended alternatives, even though there are soy-made bacon bits, I personally will not recommend. It is important to eat wholefood and going for thinly sliced oven-baked chicken breast is a way better option. IF... you are someone that cannot live without bacon, processed meats and deli meats, do go for the low sodium version or choose a healthier meat - Turkey Breast and don't forget to go for the oven-baked ones

Managing Metabolism

Its All About Managing Our Metabolism To Look Great 24-7!



1. Train major muscle groups at least 3 to 4 times per week

2. Quit yo-yo dieting. Lack of food snuffs out the pilot light that fires you metabolism, sending it into hibernation

3. Eat more high quality foods

4. Exchange simple/refined carbohydrates for complex carbohydrates

5. Keep meals small and frequent, consuming 300 to 400 calories per meal(depending on individual)

6. Ear protein and complex carbs at every meal

7. Consume EFAs(essential fatty acids), especially flaxseed oil

8. Hydrate yourself with 2 to 3 litres of water per day (varies with individual activity & perspiration levels)

9. Supplement with a good quality vitamin

10. Lift weights regularly, especially as you age

11. Eat spicy food, cinnamon and tumeric

12. Ditch your soda right away!

3 Square Meals Vs 6 smaller ones

3 Square Meals Vs 6 smaller ones. Which is better?

I believe most of the people would be eating 3 meals(or less) per day. Only a small handful of people whom i know would make an effort to space out their meals and 'graze' throughout the day. The difference?
Those who ate smaller meals (not exceeding their total calorie requirements) appear much leaner and stayed that way longer.ie Instead of 3 x 800kcal(2400) meals, have 6x 400kcal(2400) ones.

The magic is in the THERMIC EFFECT when food is being digested by our bodies. Apparantly our digestive system uses energy(calories) to break down the food we consumed,hence the more frequent we eat,the more energy expended. Our blood sugar stays stable, metabolism stays higher througout the day. But eating multiple small meals per day is a Huge challenge itself. PLease try this, before you head for work or school, go prepared. Bring along a apple, half a wholemeal tuna sandwich,stash some high fibre muesli bar in ur handbag or car, stock up some fruits, baked nuts or non fat yogurt in your office pantry. Try halving the portion you wld normally eat at lunch or dinner, and snack smartly in between. Give it a try, im sure you'll feel the difference. BUT TAKE NOTE NOT TO EXCEED YOUR DAILY OVERALL CALORIE INTAKE STILL!!(unless your goal is to put on weight)

Standing Lateral Raise

Slouching shoulders are definitely a no-go if you like to wear sleeveless top. especially for guys who are tall n lanky, this move will 'broaden' your shoulders, giving your body a better frame.

Try this move as illustrated above by Greg to sculpt those deltoids(shoulder muscle). Standing upright with a neutral spine, initiate the lift by pulling up the elbows first(IMPT!). I've seen a lot of people who make mistakes by pulling up with the hands first, overloading on the upper trapezius (the muscles on both sides of your neck) instead. Imagine a 'long neck' by keeping the shoulder blades(scapula) down at all times. Make sure that the elbow does'nt exceed your shoulder height at the finished position. Lower and repeat. Keep trying till you get it, soon you'll be wearing sleeveless everyday:)

Thanks: Greg (above model)

Firmer biceps as easy as 1, 2, 3!

Firmer biceps as easy as 1, 2, 3!

A simple arm curl like the above can help tone up and strengthen the biceps.

Assume the same position as shown by Renee (my trainee), exhale when curling up the resistance band and inhale on the way down. Take note to keep those elbows close by the side of your body at all times. Do not lean backwards as your biceps starts to fatigue as it'll only increases the chance of lower back strain.

Special Thanks : Renee Ware (above model)