Sugar Isn't The Villain Here

So recently ive been on a bit of a roll blooging about carbohydrates, and this post is no different. Today we are dicsussing wether sugar deserves the bad reputation it has received in recent years through the media, and since sugar is a form of carbohydrate it is certainly worth discussing.

So is sugar really the villian that the media has portrayed to us in recent years? Is really that extra doughnut? Or slice of cake that is making you fat? Does all that sugar in a can of coke really make a difference?


Well here is the seriously interesting thing, and it’s that when you look at the data on sugar consumption and not the sensationalist media headlines, it has actually dropped since the 2000's, yet obesity has continued to rise unabated.

source: USDA Economic Research Service, image courtesy of Layne Norton Phd

source: USDA Economic Research Service, image courtesy of Layne Norton Phd

So why is this? Well, each year the US economic research centre releases a summary of food consumption patterns and it summarised:

"According to the loss-adjusted food availability data, Americans are consuming more calories per day than they did 40 years ago. In 1970, Americans consumed an estimated 2,039 calories per person per day; whereas in 2010, they consumed an estimated 2,536 calories (after adjusting for plate waste, spoilage, and other food losses).

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Of this 497-calorie increase, grains (mainly refined grains) accounted for 171 calories; added fats & oils, 225 calories; added sugar & sweeteners, 34 calories; fruit and vegetables, 10 calories; dairy, 27 calories; and meats, eggs, and nuts, 19 calories".

So we're eating about 500 more calories per day than the 1970's - that's equivalent to about a pound of fat per week, given that 1lb of fat is = to 3500 kcal, and 500 kcal x 7 days = 3500 kcal.

We're eating more refined grains (like cakes, buns and things containing flour etc) - easy to overeat as they have a very low satiety.

We're eating more fats and oils - the biggest increase in calorie intake, which are very calorie dense (fats containing 9 kcal per gram) and not very satiating (sorry keto fans).

So what about added sugar intake? A tiny 34 calorie increase in the last 40 years. THIRTY FOUR CALORIES!

Basically the issue here, is simply the calories, obesity is primarily linked to calorie excess, Fat containing 9 kcal per gram and Carbs (including sugar) 4 kcal per gram & Protein 4 kcal per gram. ANY of these eaten in excess, will lead to weight gain and all the associated health problems with it. The graphs above highlight this that its the increase in calories that have continued the trend of increased obesity, and that is what we need to focus on.

But, "Added sugar consumption is unhealthy" i hear you say, “that’s what the media tells me! That’s what Jamie Oliver and Davina Mccall tell me”.

Well, science also disagrees with that claim. A summary of the the clinical research to date on added sugar consumption and health found:

"We conclude that added sugars consumed in the normal forms in which humans consume them, at amounts typical of the human diet and for the time period studied in randomized controlled trials, do not result in adverse health consequences".

Which is basically a fancy way of saying: unless your  diet consists solely of coke, and haribo you should be ok.

Well… fair enough your dentist won’t love you, but you should be ok otherwise.




Water weight vs Fat loss

Firstly, this is NOT a post telling you to stop eating carbs, but i think some people need to understand something about them. for every gram of carbs you eat, your body will store 3 grams of water...

so 100g carb, = 300g water (net 400g weight increase)

so here's some perspective, if i eat 300g of carbs in a day, my body will then hold 900g of water which means a net gain of 1.2kg or over 2lbs

This is NOT fat, this is short term, and can partly explain the wild fluctuation we experience, daily and even hourly in our weight.

This is short term, and if handled correctly can be reduced fairly quickly. often its this water loss that is responsible for many diets, and shake plans causing you to lose "weight" and feeling less bloated.

so can we stop saying carbs are making us fat? they aren't... they may cause an increase in water retention, but overeating is what makes us fat!

so lets go over all of this in more detail!

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If you search “best diet for weight loss” on the internet recently, you will have probably found something called “the ketogenic diet,”which is essentially a rebranded Atkins diet. After a little bit of digging, your questions start to stack up:

  • How does keto work?

  • Will keto work for me?

  • Is it dangerous?

  • Does it burn fat?

  • Will i keep the results?

To answer these questions, we must first understand our body’s relationship with carbs and in particular glycogen.

Ok, what is glycogen?

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Is glycogen a carbohydrate? Well, sort of. Glucose (a type of sugar) is a carbohydrate that your body uses for fuel and glycogen is stored glucose. essentially when the body gets excess fuel, the glucose (sugar) molecules are linked together in a chain, producing longer units, called glycogen.

When we exercise and perform activity our bodies draw upon the glycogen tucked away in our muscles (i.e. glycogen stores) for fuel, which is why you hear about athletes “carb loading” in the days before a big race or match. They are fueling their bodies for extended periods of activity.

So where is glycogen stored?

Like we said above, some glycogen is stored in the muscles but there are also some glycogen stores in the liver (this is important for the water retention aspect, because as we absorb glucose our body will also retain sodium, which leads into the body holding more water. The glycogen stored in the liver is what keeps the body functions running (i.e., brain, digestive, and cardiovascular function).

Am I losing fat or water weight: Carbs and water retention

It’s common for those new to a low-carb lifestyle to lose a significant amount of weight at the very beginning of their carb restriction. That could mean four, 10 or even 12 pounds in the first two weeks depending on a person’s starting weight. You will often see these dramatic results as part of advertising for various fad diets, weight loss/shake plans. You might ask,”is this rate of weight loss sustainable” and the answer is simply, NO.

It’s all about the glycogen stores and the association between carbs and water retention.  Each gram of glycogen is associated with 3-4 grams of water, which i talked about at the very beginning. So, as your body burns its way through the reduced dietary carbs and into the glycogen stores, the water attached to the glycogen is lost as well resulting in the phenomenon commonly known as “losing water weight.” There’s no fat loss here yet, it’s like the glycogen and accompanying water are squeezed out of your muscles and liver, (any fat loss will come from a negative calorie intake, and will be much slower than water loss).

This also explains why plenty of folks experience an alarming weight loss, in a relative short space of time on diets like keto, or protein shake meal replacement diets, and also the vice versa, why people experience shocking weight gain the day following a “cheat meal.” Even if the ingested carbs are at a moderate level (i.e. consumption of a grilled cheese sandwich, not an entire deep-fried birthday cake), your liver and muscles snatch up as much glucose as they can take, including up to four grams of water to accompany each gram of glycogen. I myself experience a weight gain of over 10lbs in 2 days after consuming carbs after my final physique competition of the year, a result of being extremely carb depleted for and extended period of time. Psychologically for me it was important to remember this was water weight i had gain, and not fat.

Will i keep my results?

Well as i stated in the previous section, any fat loss will be the result of a calorie deficit/negative calorie diet. If you maintain the diet structure and activity level that allowed you to achieve this then YES, you will keep your  results. However, any ‘weight loss’ that is a results of simply a reduction in carbs and not calories, will NOT be fat loss, and as soon as you return to eating carbs, your body will hoover up the glucose and lead to the immediate return of water weight.

It is therefore important to understand the difference between ‘water weight’ and ‘fat loss’ and not to wrongly villianise carbs as evil food source that will make you fat.

Conclusion

  • Glycogen is a way the body stores glucose as energy for later

  • Consuming less than 100 grams of carbs per day will begin to deplete glycogen stores

  • Glycogen binds with water molecules; when the body uses glycogen, it results in a loss of “water weight”

  • Depleted glycogen stores will ultimately lead to a reduction in water weight

  • Water weight and fat are separate

  • Fat loss is a result of calorie deficit, but water loss is results or carb reduction

THE LIE ABOUT CARBS

lie about carbs.png

If you were unlucky enough to watch the abomination ‘THE TRUTH ABOUT CARBS’ on the BBC or on it's Iplayer, then it's time to set the record straight.

Dr Maassarani is a GP who thinks "Beige carbs" are somehow uniquely fattening. As has been covered elsewhere recently, GP's get next to no nutritional training, unfortunately. Not to be discouraged by a lack of training in the field of nutrition our Doc goes on to claim that: Most of the starch and sugar in these beige and white carbs are broken down into glucose for energy, and if you eat too much, the glucose is stored as fat.

Firstly, glucose is rarely, if ever, stored directly as body fat. Sorry Doc, that's just basic physiology. Suffice to say if you eat too much of anything- a calorie surplus -then you gain fat. Be that carbs, fat or protein. Carbs are not unique in this effect; yes Mr. Wicks, even those "healthy fats" can make you fat. But what's worse for our intrepid Doc is that he even lumps potatoes and rice into the beige claim!

Secondly, whilst there are studies that show that one person may have a differing sensitivity to carbs compared to the next person, which may alter the effectiveness and efficiency of their desired results, the overlying rule remains, calories in vs calories out; weight loss and weight gain goals are dictated by this principle. Further understanding how your body reacts to certain macro nutrients will certainly enhance the speed and effectiveness of your diet to you're desired results, but potatoes aren't why you put on weight, eating too much and not moving enough was.

So here are a few things to consider about carbohydrates, that refute a lot of what was said in the documentary:

1. White potatoes have one of the highest satiety scores of all foods -this means they keep you feeling full- good if your goal is weight loss, as this means less snacking, less likely to go over you're calories limits.

2. 127m Japanese and 1.3 BILLION Indian citizens may dispute his claim that "beige" rice (a staple of their national diets) is somehow the cause of all our weight gain woes, those nations having some of the lowest obesity rates on the planet! So why were his patients successful by eating more "green carbs" and omitting their usual beige fare? They ate fewer calories, plain and simple. Green vegetables are considered “free food” as they have very few calories and are often a negative calorie food when we consider the energy needed to digest them is more than they often provide us with.

Research also shows that low carb diets result in a spontaneous reduction in calorie intake, even if you're not monitoring your diet intake, this basically means that:


1. You're limiting one whole food group, so you have less choice. Less food variety a lower
calorie intake.
2. You eat more protein, upping protein intake reduces hunger = lower calorie intake.
3. By opting for "green carbs" over those supposedly nasty "beige carbs" you eat more vegetables, which are fibre rich and also contribute to feelings of fullness a lower calorie intake.
Clue: It's not carbs it's too much food (calories), period.

BUSTING BOOTEAS AND KILLING KETO COFFEE

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Ok so if your reasing this post then, either you are someone who is considering purchasing a specialist fat burning coffee/tea, in the hope that this will aid you in your quest to shed a few extra pounds, or you’re like me and have a borderline chronic addicition to that miraculous dark nectar of the gods, and want to see if there is any benefit to these “fat loss” coffee/teas

Perhaps you have seen an insta model promoting it as a secret to their slim and toned figure, or a friend on your facebook feed has been promoting the fantastic results that someone they know has had from using the particular brand they represent, and they have peaked your interest, and are now asking are these products worth it?

My answer… is a resounding NO!

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Before we even get into the tenuous links to science these products claim to have, by using “specialist” ingredients, lets factor in something that will probably speak to you more. The price, after a quick google search for various brands i have found some of these products costing over £27 for just 50g of coffee… lets put this into perspective for a second, i personally drink lavazza coffee (shameful plug), which is a known brand and considered a quality coffee by most, and i pay £3.50 for 250g. Think about that for a second for JUST £3.50 i can buy 5 times more coffee than what you get for the price of a “skinny coffee”, so the next question to ask… is it worth it?

So why are you paying upto and around 45x the price of a regular coffee? is it for the specialist ingredients that they add? If so lets look at the common ones.

Caffeine - this is the most obvious one, as caffeine has always been an active part of both coffee and tea, and yes it is known to help increase metabolic rates by upto 4% in the short term. This is one of the reasons that many Pre-workouts include it, as well as stimulating you in the gym it enhances you metabolism allowing you to burn more calories. The problem here, is that REGULAR coffee will do the exact same job as a skinny coffee/tea.

Caffeine also has a diuretic effect, what this means is that it aids in shedding water weight, it is important here note that water weight is NOT fat loss, and learning this distinction is crucial to your goals. You may feel less bloated due to the shedding of water weight, and loss “weight” in the short term, but again this is only temporary. Also its important to note that both coffee and tea both have mild laxative effects, now its unclear as to if this is linked to the caffeine, but regardless, some immediate weightloss maybe due to the fact you are going to the toilet more regular and therefore removing the weight from digested food in your gut, which is again only a short term loss.

So based on this ingredient, you would be better off sticking with regular coffee instead.

Tumeric - This on its own is a fantastic ingredient, and i have seen this banded around with many of these teas/coffees. Tumeric is extremely high in anti-oxidants which are known to prevent free radical damage. Which in turn helps reduce inflamation and swelling that is common in those who are overweight, the caveat here is that coffee and green tea are all ready extremely high in anti oxidants, so you are merely topping up what is already being provided by the coffee/tea on its own.

cinnamon - ok this is an ingredient that has SOME credibile benefit, cinnamon like most spices has a naturally thermogenic component to it, meaning that this will raise raise your bodies heat through an increased metabolism.

Green tea/coffee extracts - often seen as another ingredient in these specialist coffees, primary function here is again, to increase anti oxidants and boost caffeine levels.

Ginseng - another anti oxidant booster.

I can keep adding to this list, but we can already see that the added benefits of these common ingredients, serve only to top up, what the original coffee/tea provides us with, which brings us back to the first point? are they worth the 45x inflated price? Well given that a quick google/amazon search for each of these ingredients provided me with vast options of these ingredients with significantly more than 50g for LESS than £5, the answer is a firm NO.

What it tells me, is that if you REALLY want to go down this route and try these specialist coffee/teas, your best and cheapest option, would be to buy yourself a good reasonably priced coffee, and purchase these ingredients seperately and make them yourself. At the VERY least you will save yourself a significant amount of money, whilst still reaping the benefits (if any) from them.

The Metabolism Myth


Hey - it's James here.Founder of Route 1 health and fitness and today I have an important question I'd like to ask you.


Are you actually contributing to your own setbacks?

It's no secret that many of us are in a continual battle with the potential pitfalls that are regularly knocking, hounding us and trying to trip us up, and it's vital that the actions we make aren't adding to this list.

How many of you due to your past experiences with failure, would rather not try, because potentially stumbling again (even if it is a tiny remote chance) is too psychologically painful. .

One of the most important steps you can take toward achieving success is to address misinformation ( everyone has an opinion, but do you know what is actually accurate or who is just after your money?),



Another is to understand or recognise what are your usual pitfalls, and steer yourself toward habits/behaviours that contribute to weight loss (and keeping it off long-term) and any other health and fitness goal you may have.

It is a commonly known fact that on a basic level to achieve weight loss we must be in a calorie deficit, which we do by restricting calories and following an exercise program, simply put ( eating less and moving more as my sister would tell me). Both are crucial parts of a weight loss plan, but when taken to extremes these can leave you miserable and cause more harm than good, physiologically and emotionally, and lead you to fall off the wagon, binge and feel guilty for doing so. Something “extreme” might by going straight into a 7 day workout plan with weights nearly everyday, and ridiculous amounts of cardio, this is insane if you're just starting, it’s unsustainable and reckless.

If anyone tells you to train like this, they either don't know what they are talking about, or are being irresponsible after all are you training for the olympics?, (even i don't do such huge amounts of cardio everyday).

It’s Not JUST a Calorie Deficit

Yes it is true that weight loss is achieved through caloric deficit (calories consumed < calories used = weight loss), the journey though is rarely as easy this equation makes it out to be.

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Above is my own weight loss over the last year and ass you can see it trends down, but it is not a linear straight line. The was a consistent calorie deficit in this period, but many factors lead to minor raises and spikes here and there. Hormones, stress and water retention are all factors to consider, fat loss was consistent, but weight loss as you can see isn't linear.

When we consider how hard it is to actually achieve weight loss, and then throw in all the misinformation and promises of a quick and easy fix, what we have is the perfect storm for failure.

It has been my experience that many trainers offer nothing outside of the ‘numbers’ giving them just the calories and maybe some more nutritional advice but nothing after that. A coach doesn't just simply give you a plan and send you on you're way, a coach should give you this info and then teach you about it, help you to learn to motivate yourself and arm you with adequate info so that you can go forward and achieve long term results

 

A Bad fat loss plan won’t offer any support outside of nutrition.

It is important NOT to be drastic in caloric restriction, because we don't want to create a toxic relationship with food, there’s a sweet spot that can encourage weight loss, but still avoid possible physiological and emotional damage to the you. Studies show that while exercise is important, weight loss from exercise alone is modest and must be combined with a sensible and structured diet that leaves the client in a deficit, it is true what they say, “it is extremely difficult to out train a bad diet.”

In other words, you need to understand two important things:

  1. You need high levels of physical activity.

  2. But your high levels of activity do not have to be vigorous.

That means you do not need to do hours and hours of slogging away on the treadmill each day. Instead, you would benefit more from moderately intense cardio activity for 30 minutes three times per week, with increased walking throughout the day ( i personally do 30 mins of high incline walking on a treadmill several times a week - and burn around 300 calories!).

Is It Possible to Harm Someone’s Metabolism?

This brings us onto the Big Question, the one that many people use as a convenient excuse for their failure due to all the misinformation out there regarding weight loss programmes. can you damage your metabolism through a calorie deficit?

Maybe you've heard horror stories of people whose metabolism was completely wrecked from following low-calorie diets and programs that involved insane levels of activity.

The simple answer is not exactly, this is because as you're body changes so does it's requirements, if you don't make account for these adjustments then it is only logical that results may stagnate as you're body settles and fully adjusts to its’ new composition

The equation for changes in body composition is:

Changes in body stores = energy in – energy out

Think of it this way, if you're in a calorie deficit, and you're losing weight, your body requires a certain amount of calories just to maintain itself, eventually, you're weightloss will match the calorie deficit, and you're weight loss will slow and stop, as you're body composition now matches the required maintenance calories, so to continue weight loss, you must adjust for you new stores and work out what your new calorie deficit must be and vice versa to gain weight. Remember heavier bodies require more energy to move around, therefore require far more calories than a lighter body, so the lighter you are the less you will need.

The above equation holds true for everyone, but there are a lot of other factors that must be considered as well, such as:

  • Sex hormone levels

  • Macronutrient intake

  • Exercise style

  • Age

  • Medication

  • Genetic predisposition

These things should also be considered as variable as they can affect the above equation making it a bit harder to hone in on goals.

To be clear, there’s nothing wrong with the calorie-in-calorie-out equation.

The aim then of this post, really then was to address that a ‘damaged metabolism’ is really just a myth and created through misinformation or spread by lazy trainers and coaches who aren't doing their job properly. (i'm keeping separate those who have medical issues related to their thyroids etc)

To reach your goals, you should learn to recognise what is happening to your body. As you're body settles into its new composition it is important to adjust the required calories for your goals accordingly, the amount of calories your body will need to alter its composition will alter as you do, to match the new requirements.

Tracking your diet accurately is challenging, but the point I’m really trying to highlight is that attributing a lack of weight loss progress to “metabolic damage” is merely convenient and misleading. The truth is, creating a negative energy balance is the only way an individual will lose weight and vice versa.

So now that we have addressed that myth what we need to look at for you is how to prevent pitfalls in the future so you can continue on safely in the knowledge that you are moving on productively to your goals.

  • If your progress begins to slow, remember it is likely you need to adjust for your current body composition as it will have changed significantly from what it was previously.

  • Avoid going on extreme fitness plans, they are unsustainable to the uninitiated and can be harmful to you psychologically as well as physically

  • Train appropriately - moderately intense cardio (30 mins) and weights 3 times a week is more than enough to  start.

  • Make sure you're caloric deficit is enough to nudge you into weight loss, extreme deficits can be damaging mentally and are more likely to leading to you “falling off the wagon”, and going on a binge.

  • If you are making use of a trainer, make sure they offer more than just the ‘basic number’ when it comes to you're nutrition, you want to learn how to structure your diet, as well as understand why you are doing what you're doing.

I see myself not just as a trainer/coach but also a teacher, my ambition is to ensure you understand why you are doing what you're doing and why it is appropriate for your goals. I do this because if you understand why you're doing it, i find that most people are more likely to proceed and achieve success.

One of the keys to your success is understanding how to adapt to your body, when it has adapted its current situation, when you crack this you will be well on the way to achieving your body goals as long as you are consistent



Do You NEED To Take A Protein Shake?

Are you a high performance athlete, with extremely high nutritional demands? If not then the answer is probably not.

Protein and meal replacement shakes originally were designed to help athletes reach their nutritional goals when standard nutrition would prove to extremely difficult to achieve.

For instance some athlete have demands in excess of 5000 calories a day and the sheer volume of food that would need to be consumed is not only expensive, but also an extremely unpleasant experience as well.

All good nutritionists and dieticians would recommend Food in favour of shakes, and that shakes came about for those extreme cases when, it was either impractical or near impossible to meet certain goals effectively.

This was due to whey protein shakes, providing a fast and quickly digestible source of protein, to help athletes get the protein in when they need them to help enhance muscle repair and recovery times.

The average person doesn't need protein / meal replacement shakes and in fact they can to a certain degree be detrimental to your actual goals.

Yes a shake can seem highly convenient, they are quick and easy to make and in theory allow us to meet certain nutrition goals with relative ease, but there is a significant flaw in this approach.

YOUR  STOMACH IS A MUSCLE!


your stomach is a muscle! give it a workout!

your stomach is a muscle! give it a workout!

In fact all our organs are a type of muscle known as “smooth” muscle and digesting food burns calories, and helps maintain a healthy metabolic rate (the speed at which your body burns calories).

Eating solid food will take around 2 hours to pass through your stomach, whereas a shake which is liquid based will pass through in around 30 minutes. So ask yourself the question, which one is burning more calories in digestion and keeping your metabolism where is should be? The solid food of course!

The liquid one though it may have the same equivalent calories, will have used LESS energy in digestion, which in turn can affect your metabolic rate, slowing it down, meaning you should need fewer calories, and causing your body to become catabolic consuming muscle instead of fat to access energy reserves.

People often notice rapid weight loss on shakes, but this is a “false achievement” because as liquid has lubricated your intestines, the food stored in there (upto 4lbs at a time) will move through it much easier and be evacuated faster, allowing you to drop several lbs extremely quickly. This is usually accompanied by a low carb diet, which enhances this by tricking the body into losing water weight as well, (not fat).


“So i shouldn't take protein/ meal replacement shakes?”


Unless you're a high end athlete you should probably steer clear of meal replacement shakes, in general it is unlikely you're calorie requirement would be high enough to warrant one. Protein shakes maybe but only AFTER a workout and this is only because you're body is primed at that point to receive the protein.

The one caveat to all this however is if you find yourself desperately short of protein in your diet, you can use the protein powder that is used to make the shake, to add it to other foods that maybe used in baking as an additive or even to you're porridge oats or “PROATS” as the are popularly called once you add protein powder to porridge.

This can ensure that you are getting the protein that you need, whilst also making sure you are continuing to eat solid food! Achieving the best of both worlds.

Remember protein shakes were designed only to be a SUPPLEMENT to a healthy diet, never a replacement, and the “replacement” should only be really for athletes with extreme nutrient requirements.





The Problem With Joe Wicks

Hey Everyone!

Just wanted to talk about a mild source of frustration I have at the moment, and that is this guy

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Some of you may recognise him, and for those that don't, this is Joe wicks “the body coach”, the guy responsible for recipe book series like “lean in 15”

So what’s my problem with this guy?

Well it's a comes down to a couple key things really. His recipe books ignore the essential fundamentals of nutrition.

Don't get me wrong I've looked through some of the recipes and they sound great And I've even attempted some and yes they were great tasting,  but this is what sets us up for the big fall!

NONE of his recipes have any nutritional information on them.

Yes the ingredients are pretty good and clean for the most part, and the recipes taste nice, but nowhere does his book list the calorie content of the meals? The fat, protein or carb content…

These are the bare essentials to know when It comes to achieving your body goals. (so much for being a body coach ey Joe)

Obviously a fitness professionals like myself is educated, on the topic and so when I cook a meal I'm very aware of how much I can have calorie wise and macro wise (macros being proteins carbs and fats) and I can tailor these recipes to my needs, but the average person out there may not?

Eating healthy foods is great, but trust me eating too much healthy food is still going to be stored as fat, and not eating enough will lead to other health complications. Calories are calories and consuming more than you use will gain weight, and using more than you consume will lose it. A fundamental truth, and it is completely absent in his books

A simple fix would be to simply add that info to the recipe, and then you the consumer would have that info to know if you need more or less from your meals.

Nutritional education is vital in getting the results you want! Most people who get results from Joe wicks recipes do so because it is a vast change to how they were eating before, but to ensure you get the best possible you need to know how much you should be eating. The guess work should be taken away from you.

I'm frustrated because he is a classic case of cash before the consumer… I mean honestly… if he is promoting uncle bens microwave rice, I can't really take him seriously!

However i do understand WHY he hasn’t or neglects to give you this information. If he doesn't inform you of how to structure your own recipes and diets, then you may not need to continue buying his books. However that is a flawed logic, plenty of recipes books exist out there that contain healthy meals. He could still put forward tasty meal ideas and provide you with info that you need to ensure you get the best results

This man lost a lot what remained of his credibility, as he is famous for saying he doesnt “beleive in calorie counting” (im sorry but calorie counting doesnt care about beleif, its a thermogenic fact joe),

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but later on in a twitter post stated that to lose weight you must be in a deficit, which contradicts everything he has stated


Thanks for bearing with my rant




How the Body Uses Carbohydrates, Proteins, and Fats

The human body is exceptionally clever machine that will make do with whatever type of foods are available to it. The mere fact we can survive on a variety of diets has been a vital tool for a species that evolved under conditions where food sources were scarce and unpredictable. Imagine a world where you had to depend on successfully hunting a woolly mammoth, discovering the carcass of a previous predators kill or finding berry bush for survive and you have the world our ancestors evolved in!

Today, for many of us, calories are mostly cheap and plentiful, and in reality probably too easily available. Understanding what the basic macronutrients have to offer can help us make better choices when it comes to structuring our own diets.

With every bite of food we eat, each portion of nutrition starts to be broken down for use by the body and so our bodies metabolism gets to work. A series of chemical reactions begins, that transforms food into components that can be used for the body's basic processes. These being Proteins, carbohydrates, and fats travel through various sets of metabolic routes that are specific to each major nutrient.


Basically if all three nutrients are available in your diet, then carbohydrates and fats will be used primarily for energy while proteins provide the raw materials for making hormones, muscle, and other essential biological equipment.


Think carbs and fats = fuel, protein = bodies building blocks.

Protein

Proteins in food are broken down into pieces (called amino acids) that are then used to build new proteins with specific functions, such as allowing communication between different cells, or transporting biological molecules from here to there. When there is a shortage of fats or carbohydrates, proteins can also yield energy. It really is the bodies swiss army knife that can do it all.

Fat

Fats typically provide more than half of the body's energy needs. Fat from food is broken down into fatty acids, which can travel in the blood and be captured by hungry cells. Fatty acids that aren't needed right away are packaged in bundles called triglycerides and stored in fat cells, which have unlimited capacity.


Carbohydrate

Carbohydrates, on the other hand, can only be stored in limited quantities, so the body is eager to use them for energy. We can only store a day or two of carbs, with in the muscles before they are stored as fats. The carbohydrates in food are digested into small molecules known as glucose or a sugar that is easily converted to glucose, (like fructose or lactose), that can be absorbed through the small intestine's walls. After a quick stop in the liver, glucose enters the circulatory system, causing blood glucose levels to rise. The body's cells hoover up this mealtime glut of glucose more readily than fat.


Once the cells are full of glucose, the liver stores some of the excess for distribution between meals should blood glucose levels start to fall below a certain level. If there is leftover glucose beyond what the liver can hold, it can be turned into fat for long-term storage so none is wasted (fat). When carbohydrates are scarce, the body runs mainly on fats. If energy needs exceed those provided by fats in the diet, the body must liquidate some of its fat tissue for energy (achieved through creating caloric deficit).

While these fats are a welcome source of energy for most of the body, a few types of cells, such as brain cells, have special needs. These cells could easily run on glucose from the diet, but they can't run on fatty acids directly. So under low-carbohydrate conditions, these cells need the body to make fat-like molecules called ketones. This is why a very low carbohydrate diet is often referred to  as a "ketogenic." Ketone bodies could on their own provide enough energy for the parts of the body that can't metabolize fatty acids, but some tissues still require at least some glucose, which isn't normally made from fat. Instead, glucose can be made in the liver and kidneys using protein from elsewhere in the body. But take care: If not enough protein is provided by the diet, the body starts chewing on muscle cells.