When it comes to fitness & training, there are no limits for assumptions, myths & Bro science. It's hitting right the Bro science isn't it??? Every time we go & ask a big shredded guy or a guy in very good shape, he started telling 100 of stories. Yes, 100 of stories which may be working for him, but not for everyone so call "Bro science" which is very famous in our country.
Hey people who are grinding in the gym, whether to get big or burn fat you need to go behind the science, not Bro science. I will say it again NO BRO before science so it is only science.
The fact is, science is around nutrition is constantly evolving. If is not enough if we tell it does everyday! Gone were days, Eggs are bad for your health as it has potential to increase your cholesterol level, what it is now? A nutritional power house. For most of the people it is the way to go for breakfast.Coconut oil is other way round. It was a super food with so many health benefits, but now research has begun to cast doubts on.
Peeps, it is time to debunk all the nutritional myths around you. I have compiled 5 of the most common fat burning facts & determined whether they are truly fact or fiction
1. High fat diets make you Fat.
Yes, fat is calorie dense when we compare with other macro nutrition Carbs & protein. One gram protein or carbs provide you 4 calories per gram whereas fat provides 9 calories which is actually more than double.
But the bottom line is that the calorie is not necessarily a calorie. For an instant, when you eat a diet is moderate in fat (20%-30% of total calories), you might not adding that much calories. Not to mention when you eat primarily healthy fats, they are used for energy than saturated & trans fat. They are certain healthy fats such as Omega 3, Avocado & Dark chocolates actually encourage fat burning.
Buddies, Fat is an essential part of a healthy lifestyle, but not eating in a way of KFC fried chicken.
Final Verdict - Fiction as high fat diets won't make you fat.
2. You need to cut carbs to get lean
Have you all heard about Thyroid hormones? It is the hormone produced by the thyroid gland which is extremely important in Fat burning. If you do not consume adequate amount of carbs, it will impact your in your thyroid level to take a dive. This will ultimately put damper on your fat burning effects. So, getting rid of carbs from your diet is not the way to get lean.
When you guys are on a get lean diet, you can keep your carbs to 1 gm per pound of your body weight. If you are 150 lbs, you consume 150 gm of carbs. There is another option call carbs cycling too.
Final Verdict - Fiction as get rid of carbs from your diet won't help you to get lean
3. Skipping breakfast can lead to Fat Gain
It is a golden rule in bodybuilding that skipping breakfast is a violation/sin. Skipping breakfast facilitates a catabolic state (muscle wasting), which will causes the metabolism to slow down. Since we are sleeping for 6-8 hours, which means we are literally fasting so, it is very important to feed your body with adequate amount of carbs & protein to kick the start the metabolism. In addition, when you wake up hungry & skip breakfast, levels of the protein hormone leptin, which actually regulates appetite & metabolism, can change, thus encouraging the body to hold on to its fat instead of burning it.
However, this is one of the long held nutrition beliefs that evolving with new research. With the revolution of intermittent fasting, which has been shown in increase insulin sensitivity, increase lifespan & lose weight. Skipping breakfast might be the best thing for the one who is following intermittent fasting, but not for anyone else.
Final Verdict - Fact as skipping breakfast will lead to fat gain.
4. Avoid carbs after 6 PM to lean out
Oh this topic!! everyone in my gym even comes and asks whether I should avoid carbs after 6 pm. Yes, it is better to avoid but there is an exception for those who work out late in the day.
Recovery is as important as training & eating right. When you workout in the night, you need to eat some slow digesting carbs such as fruits or whole grains with small amount of protein beforehand. And after training, you definitely need a bit of fast digesting carbs even if it is 11 o' clock in the night to kick start your muscle recovery.
If you are in evening club, make sure you go with about 20 gm of slow digesting carbs within 30 minutes before workout and about 30-40 gm of fast digesting carbs such as sports drink or Chocolate milk within 30 minutes after.
Final verdict - Fiction as people train in the evening & afternoon definitely need carbs to recover.
5. Increase the protein Intake
We all know the importance of protein whether to build muscle or burn fat. Nothing can take the place of protein. Pertaining to fat burn process, it is the basic that you need to be on caloric deficit if you are to lose fat. Nothing will work unless you are on deficit.
During the process as the body fat started to be used for energy, our body begins to rely on an alternative source of energy. This is where the protein is going play it is role by protecting the muscle tissue get burned for energy as you are already on deficit. Further, when you start loosing muscle tissue, it leads to metabolism drops and then fat burning level decreases too.
Therefore, it is very important to keep your protein intake high during the leaning out process to protect hard earned muscles. 1 gm protein for 1 lbs at least will help to hold on to as much as hard earned muscle possible.
Final Verdict - Fact as low protein intake during the deficit may lead muscles tissue to be used for energy.
