9 FAQ’S ABOUT NUTRITION: ANSWERED

DO I HAVE TO CUT OUT FATS FROM MY DIET IN ORDER TO LOSE FAT?

When your goal is the fat loss,you need to ensure you are eating a suitable split of macronutrients, and then apply a deficit either through nutrition or exercise (ideally, a combination of both).

You should have a deficit in calories in order to lose fat. Simply starting with a deficit of 200kcals through the use of exercise is a perfect place to start. If you’d prefer to make adaptations to your nutrition, then decreasing your carbohydrate intake by 50g would be an alternative.

WHAT’S A SUPERFOOD?

Superfoods are simply foods which have a high quantity of micronutrients.Super foods contain high amounts of micronutrients aid the body in a number of processes such as regulating metabolism and heartbeat, supporting growth of bones, muscle tissue and organs.They are decreasing risk of disease, producing energy and creating red blood cells.

CAN YOU EAT TOO MUCH PROTEIN?

Yes,you can,because your body only requires a certain amount of protein. This amount is dependent on the individuals LBM; Ideally you should aim to consume 1g of protein per 1lb of LBM (in lbs.),

If an individual more protein than he/she should,it would be converted in muscle. Instead it would be expended as energy or converted to fat if the total calorie surplus was too high.

HOW MANY CALORIES DO I NEED TO EXPEND TO LOSE FAT?

Fat loss is achievable at a rate of 1lb per week or less. Any weight loss above this rate is likely to come from muscle instead of fat, which is definitely not ideal.

It’s best to begin with a smaller deficit, such as 200kcals. This is because if you begin on a high deficit you’ll leave yourself for no room to deduct further calories once you hit a plateau (and you will eventually). This is one of the main reasons why so many people quit attempting to lose fat.

HOW MANY CALORIES SHOULD I CONSUME TO BUILD MUSCLE?

The amount of muscle you can gain depends on the number of years you’ve been training and the amount of muscle already on your frame.You should start by adding urplus of 100kcals per day;

It is crucial for you to check your progress in the mirror.

In terms of where you should gather your surplus calories from; increase only the carbohydrates. You should already be consuming enough protein and fats.

CAN I DRINK ALCOHOL AND STILL LOSE WEIGHT?

Alcohol ruins your performance in the gym. Alcohol actually reduces muscle protein synthesis by 20%.After you drink alcohol,you will feel dehydrated and skip the gym. However, alcohol has a caloric value of 7… which means you CAN calculate how many calories you take in from alcohol, and therefore could prevent yourself from reaching a caloric surplus; which means you won’t gain any weight and you could continue to lose weight.

If you’d like to factor in a couple of drinks to celebrate an event…..you can save some calories during the day ,so that you can drink alcohol during the event. When doing this you should stick to low calorie drinks, such as spirits with zero-calorie mixers.

DOES IT MATTER WHETHER I GATHER MY CARBOHYDRATES THROUGH SIMPLE CARBS (SUGARS) OR COMPLEX CARBS?

For those with a low body fat percentage of sub 15%; acquiring carbohydrates from sugars will be less detrimental towards general health. However, it’s still advisable to consume as little as possible.

IS CAFFEINE BAD FOR YOU?

Caffeine can be found in tea, coffee, pre-workout and energy drinks.You shouldn’t surpass the daily recommendation for caffeine intake, as excess consumption can lead to headaches and even heart palpations.

Caffeine is good at suppressing appetite and improving mental stimulation, which is why it’s so popular in pre-workout supplementation.