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Nutrition

Why micronutrients matter

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Food is fuel for our body, we need to give it the right nutrients and the energy it needs for its daily functions and to support our fitness goals.

As we saw in earlier posts, food is divided in 3 macronutrients which are proteins, fats and carbohydrates each of them provides our body with nutrients and our body needs them in large quantities and there are also micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex and I´m not an expert so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

The reason why I don´t like diets that eliminate a food group is because of a lack of micronutrients, people who follow restrictive diets like ketogenic or vegan for example need supplements to give their bodies the nutrients they´re missing from the foods they´re avoiding.

Fruits and vegetables are loaded with nutrients and are low in calories, they are also high in fiber which also important this is why many fitness people that start following a weight loss program go with vegetables and salads and some of them avoid meats, fish and other proteins and also avoid fats which are crucial for our health.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

What we can do is follow a nutrition program based on real, fresh foods we don´t need to follow strict diets just make sure that our meals are cooked with real, fresh ingredients and avoid junk, processed and fast foods as much as possible. Processed foods lack nutrition that´s why in some products have been fortified with vitamins and minerals, also some processed products deplete our body from vitamins and minerals so the more you can stay away from them the better.

In another post we´ll talk about supplements but you need to consult with your doctor first before taking any of them. and actually the best step we can take today is start developing healthy eating habits, we need to focus on food first.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why macronutrients matter

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Do you know what´s the job or function of each macronutrient?

Even when my approach to nutrition is not about counting calories or being perfect with macronutrient ratios it is important that we know and understand at least the basics of nutrition so that we can adjust our meals according to our goals to get amazing results.

The goal of any diet or nutrition program must be to give nutrients to our body.

Macronutrients give energy to our bodies in the form of calories, you may have heard that “calories are calories” or “all calories are equal”, this is completely false, all three groups are different, our body will not respond the same way to protein than to fat and in each group we´ll find healthy and unhealthy options, our body will respond in different ways to this three groups of macronutrients and how healthy they are.

It´s not the same to have a cup of oatmeal than to have some Oreo cookies, for our body it´s completely different, it´s not the same to have some rice and broccoli than to have a donut with ice cream. I know this examples look silly but I want to make the point clear, not all calories are created equal. This is comparing healthy vs unhealthy options, if we compare healthy options from different macronutrient groups like avocado with chicken or oatmeal with nuts they are still different and our body uses them in different ways even if they are healthy options. This is the reason why the famous “calories in – calories out” advice doesn´t work for everyone.

Each macronutrient has its own purpose, to help our body function properly every day, I´ll be talking about each macronutrient on separate posts to give you all you need to know and keep it simple so that you can take your time to understand it.

I know I´ve said before that highly processed food is unhealthy and we need to avoid it as much as possible, now that we avoid all those unhealthy foods we need to start learning about the differences in whole, fresh, healthy food, we know that this healthy foods have the nutrients our body needs to function and we will divide them into macronutrients and micronutrients.

The first we´re going to learn are macronutrients, macronutrients are divided in three: proteins, fats and carbohydrates and our body needs them in big quantities. Each group has its own primarily function making all of them a crucial part of our diet.

I´ve said before that weight lose and fitness in general can be complex, the reason why is because we need to know and understand the job of each macronutrient and how our body responds, once we understand this information all fitness goals will be simple.

Knowing the job of each macronutrients is key because we need to manipulate them in certain ways to achieve our fitness goals, if we want to lose fat or gain lean muscle we´ll need to adjust our nutrition and make some slightly changes to support our goal.

For me macronutrients are far more important than calories, I don´t  consider a fitness program that only focuses on calories to be right because there are different ways to achieve the same amount of calories with different macronutrient ratios and each one will give us different results.

You may know by now that I love food, I love to cook and I consider food to be part of the culture and traditions of each country, I love traditional food and local cuisine. My approach to fitness and weight loss is to keep things simple by avoiding unhealthy, highly processed food and to stick with real fresh food. I don´t count calories, I don´t count points, I don´t weight my food to set macro ratios I just have a clear idea of the amount of food and the types of food I´m eating.

When you understand each macronutrient and have an idea of the amount of food your body needs you´ll be able to enjoy food, I hate the idea of following diets, we´re supposed to enjoy life and for me food is an important part of life but you still need to know the basics so that you can use the information and use it to achieve your goals.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The importance of nutrition.

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We all want to look great, feel amazing and perform at peak every single day but not all of us pay attention to what we eat. We ask too much to our body when we´re not giving it the nutrients it needs to function properly.

Food is fuel for our body and what we eat matters the problem is that we got everything wrong. We´re so worried trying to find what´s the best diet, the one that will help us lose weight faster but we forget the most important point; it´s not about losing weight fast it´s about following a healthy nutrition program that keeps us healthy and that help us maintain an amazing physique effortlessly. We´re also worried about finding the best diet when most of our meals are highly processed.

If we go back in times some years ago food can´t be found at every corner, people used to  buy local foods to cook meals so every meal they ate was cooked and prepared with fresh, whole ingredients and people spend more time together by helping in the kitchen and sitting together at the table and share their day.

Nowadays food is available everywhere, there´s processed food at every corner and it´s convenient and cheaper but also full of sugars, chemicals, trans fats or hydrogenated oils that make those foods taste delicious so we don´t spend too much time cooking and we do not spend the same amount of time sitting at a table with family or friends.

Most of us love food and we don´t want to eliminate our favorite dishes from our diets, and we don´t need to. I love food, I consider food and gastronomy to be part of the cultures and traditions of each country. There´s a piece of history and a story on every plate, we can learn a lot from a country by its food.

My approach to nutrition is to keep everything simple and have the freedom to enjoy as much as possible I like to divide nutrition in two phases, in phase one we focus on eliminating unhealthy foods from our nutrition program which are junk, processed and fast foods (we all know which foods we are talking about) and when we´re comfortable with this first step we can take it to phase two where we adjust our macronutrient ratios to fit more our goals and lifestyles, here we can go to more restrictive diets like vegan or ketogenic.

If our nutrition program or diet is based on unhealthy foods (highly processed foods) it´s so hard to go directly to a very restrictive diet and the reason is because our body is used to all those chemicals, sugars and unhealthy fats and the process or journey to eliminate them or avoid them is so though and for many of us it´s not necessary to follow a very restrictive diet, it´s really useful when we have some health problems but if it´s not the case then we can stick to phase one which is to focus on whole, fresh foods.

Our goal is to give nutrients to our body through food so that it functions and work properly, so that we stay healthy and also supports our fitness goals, this may look complicated but it´s actually simple and as I said before we don´t need to eliminate completely our favorite foods.

We need to learn to listen to our body, some foods make us feel great while others can cause problems in our gut even healthy foods so once we eliminate or avoid as much as possible highly processed foods and our diet is based on fresh, whole foods we can start adjusting it to make it as best as it can be for us and here we need to listen to our body and avoid foods that cause problems not only in our gut, some foods may cause us acne or any other issue and we can´t forget that if we have some health problem or disease then we may need to avoid some other foods or even go to a more restrictive diet but we need to talk with our doctor first.

There´s no need to go to the extremes, we´re here to enjoy life and food is part of it there are so many dishes and plates we can enjoy as long as they are cooked with fresh, whole ingredients and most of our local restaurants do that.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Is meal timing important?

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There´s a lot of controversy about intermittent fasting and when is the right time to eat for losing fat, gaining muscle or just health in general. Some experts say that it´s better to have a big meal immediately after finishing your workout, others prefer to wait some time before eating.

Two important factors I consider for meal timing is hunger and recovery. Hunger levels may be hard to control and if you are trying to lose weight it gets harder to stay on a caloric deficit if you are hungry. Exercise increase hunger, the more intense and the more work you do the more hungry you get, exercise like HIIT or high volume resistance training will increase hunger more than steady state cardio or low volume.

There´s people that do not have problems with hunger, they do not get hungry after training so it´s easier for them to exercise and go a couple hours without food.

 If you finish your workout and you are able to stay a couple hours without food and that works great for you continue, you do not need to change your meal schedule.

Recovery is a crucial factor in fitness, people talk about over training and how to avoid it, nutrition is key for recovery, if you give enough nutrients to your body it will be able to recover from training, the faster you give nutrients to your body the faster it starts to recover.  The more you wait after you training is done, the more time it will take for your body to recover.

What I recommend is that you have a big meal right after your workout make that meal big with enough protein, fats and carbohydrates. Consuming fast digesting carbohydrates after your workouts will help your muscle replenish the glycogen lost. Scheduling your meals around your workout is what I consider the best option, training early in the morning before life get in the way or late night before sleeping are both great options.

Some people love to workout after work, then have dinner an go to sleep, others love to train in the morning in a fasted state, then have breakfast and go to work. Any schedule works if you hit your macros and calories, the problem with most people is dealing with hunger after working out, this is why scheduling your meals can do the trick, if you get hungry it´s better to have a meal.

With intermittent fasting you can exercise early in the morning in a fasted state, then have breakfast and continue with your day, then a couple hours later you can have lunch, or you can skip breakfast, have lunch and exercise after work, then have dinner and go to sleep, there´s no rule just try different options and find out what works best for you.

I consider meal timing to be more important after your training sessions to speed recovery.

Let´s change people’s life, lets help people live healthier and happier. I´ll be so thankful if you share this post, you can follow me on Facebook and Twitter.

Pam

Nutrition

The problem with sugars and carbohydrates

30 The problem with sugar and carbohydrates
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For a couple of years now I´ve been watching what people eat when we go out to restaurants and malls and the majority eat too much processed foods high in sugars and carbohydrates.

I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.

We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 30 to 40 grams per day, this numbers vary depending of your age, gender, height, etc and the average consumtion of sugar is around 75 to 80 grams per day.

Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.

The food industry took advantage  with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.

As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).

Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates  like oatmeal, potatoes, rice, corn tortillas there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.

How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per day.

If you follow a ketogenic diet you most know by now that carbohydrates are really low.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The power of food

13 What you eat and how much you eat
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Through the past decades until now our relationship with food has change a lot and this is the root of many problems nowadays, our diets are based on unhealthy foods, we eat too much junk, processed and fast foods for convenience but all this foods are loaded with hidden sugars, chemicals, extra ingredients, flavors that are one of the causes of health problems physical and mental.

Our mood throughout, the day, our energy levels, our ability to stay focus they all depend highly on what we eat and most of us most of the time eat too much calories and not enough nutrients, we demand too much to our body, we want to be at peak and perform great but we treat our body so bad.

If we want our body to function properly, to be efficient, to be at peak all day long and perform great we need to give the nutrients it needs and this is the power of food. The same way that what we´re eating right now is getting us sick, if we change our eating habits and eat meals prepared with real, fresh ingredients food can heal.

Food is fuel for our body, how we feel and how we look depends of what we eat, everything shows from the inside out.

I know and understand that most of us choose processed and fast food over real fresh meals thanks to the convenience in money and time, it´s easier, faster and cheaper to buy boxes of cereal and milk for breakfast than to cook some eggs every morning, we can grab some cookies, or chips to eat in the car because we´re late for school or work. Even when this options give us a solution in the short term, if we think about our health in the long term they´re not the best option.

Our body needs nutrients to function efficiently not calories, with processed, junk and fast food we´re giving our body too much calories and not enough nutrients, with real fresh foods we´re giving our body nutrients and less calories.

When we eat processed foods our body doesn´t know what to do with all those ingredients and it´s hard to digest and when it´s done there´s nothing that can be used, when we eat real foods our body knows what to do with them, it digest all the food and absorb the nutrients.

All real, fresh foods are loaded with micronutrients and macronutrients and our body needs both. Fiber, vitamins, minerals, proteins, fats, everything our body needs can be found in nature, there´s no reason to eat processed unhealthy foods that are only making us sick.

When we eliminate or avoid as much as possible unhealthy foods (processed, junk, fast food) and we focus on real fresh foods, inflammation on our body starts to reduce, it clears our skin, it improves mental disorders, improve systems in our body like the immune system, autoimmune system.

Food is our DNA, what we eat at every meal will have an impact on our body inside, and outside. If you love food as much as I do you need to know that it is possible to eat so many different dishes cooked with real, fresh ingredients but the hardest part is making the commitment of living healthier, we need to change our relation with food, if we use it the right way it is fuel for our body and it has the power to heal.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Nutrition

Are pre / post workout meals effective?

28 Prepost workout meals
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I want to listen to your opinion and take about pre / post workout meals, do you think they are effective? or is it just an strategy to sell products?

I do believe that the most important meals of the day are the ones around your workout, specially post workouts meals, when we finish our workout our body starts to recover so we need to make sure that we´re giving it all the nutrients it needs, if your body do not have everything it needs it won´t be possible to recover and your next workout will suffer.

The faster your body starts to recover after the workouts the faster you can get to the gym and hit the same muscles.

During our workouts we lose water, electrolytes, glycogen so our body needs to replenish what our body lost. Being hydrate before, during and after is important but the amount of water will vary, our gender, weight, age and the intensity of our workout needs to be consider to get a more accurate number but around 3.5 liters for guys and 3 liters for girls per day can serve as a guide. Another important thing to consider is that we need to replenish electrolytes like sodium.

Glycogen is the preferred source of energy for our body and it´s the one it uses during intense workouts, to replenish glycogen simple sugars are more effective so the meal right after your workout is the one where you can have simple sugars this is why some guys and girls in the gym take sport drinks and others like gummy bears.

For protein our body does not use it during the workouts but we need to consume enough protein to drive protein synthesis and to keep this protein synthesis consistent some guys and girls take protein around every 2 or 3 hours with protein shakes, proteins bars or meals, whether you want to follow this or not depends of you, if you are following some type of intermittent fasting a protein bar or shake will break your fast, BCAAs can be a solution but just be sure that those BCAAs do not break your fast. What I consider more important is right after your workout, I prefer to take protein shakes right after my workouts and the best way to do it is with just water and protein powder this way our body can absorb it faster, milk and protein powder is also great.

Fat is also important for overall health, if you can cook your post workout meal make sure to add some extra virgin olive oil and you´re good to go.

The macronutrient ratios will vary depending of the type of diet you´re following, if you are on a more balanced diet between proteins, carbohydrates and fats or if you are following a ketogenic diet. If you are keto adapted then you need 50 grams or less per day to replenish glycogen, if you are carb adapted you need around 1 – 2 grams per pound of bodyweight per day.

If you are following some type of intermittent fasting try to schedule your workouts around your meals, if you have lunch and dinner it will be great if you workout before dinner or if you have breakfast and lunch you can workout before lunch or first think in the morning before breakfast but if this is the case consider that not everyone can workout in a fasted state.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Vegan and vegetarian diets

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As you may know by now I don´t like diets and I don´t even like to use the word diet. For me that makes it harder mentally and emotionally it gives our brain the idea that we will eliminate our favorite foods for a period of time and that it will be tough. We´re sending the wrong message only with words.

There are differences between vegan and vegetarians, vegetarians do not eat animals, meat, chicken, fish, etc; they´re diet is based on vegetables, fruits, grains, seeds, nuts and some of them consume eggs and dairy.

Vegan is a more strict vegetarian diet, they don´t consume any animal product and animal derived ingredients so all meats, poultry, fish, etc are out also eggs and dairy, honey and any other product that comes from animal.

In most cases the reason why people decide to go vegetarian or vegan is for environmental reasons, vegetarians go against killing animals and that why they can have dairy or eggs, vegans go deeper and not only go against killing animals they really consider the conditions in which all animals are treated and that´s why they also eliminate eggs and dairy.

When someone following any of this diets tell me that their reason why is based on the environment I accept their ideas, it´s great to have people that care for the animals and environments but when some of them tell me that it´s for health reasons I totally disagree because almost all of them consume a lot of junk and processed food which are unhealthy.

They don´t eat meat, chicken, fish, eggs, dairy, etc; but they eat chocolate chips, cake, potatoes chips (it´s funny how they say they´re vegans and watch them eat cake, chocolate chips which have eggs and dairy).

All the added sugars, chemicals, extra ingredients, flavors, etc; contained in processed food are so unhealthy and are the cause of some health problems so instead of going to extremes following any of this 2 diets they avoid unhealthy foods.

For people who follow this diets I do think they´ll need to use supplements for the nutrients they´re not getting from animal products, our bodies need proteins and the proteins or amino-acids that can be found on animal products are not the same to the ones find on vegetables.

If you have a really good reason why you want to follow one of this diets give them a try but don´t forget that your health most be a priority, if you follow it just because someone lost a lot of weight and that´s your goal it may not be the best option for you. There are so many ways to achieve the same results, there are different tools and strategies you can use to get to your goal so don´t stick with just one diet , give it a try and if you don´t like the way you feel then try another one.

If you are following any of this diets for environmental reasons then that´s great, continue with it just make sure that you are giving your body all the nutrients it needs through food or in case you need some supplements find the one that are best for you.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goalsNutrition

Can we achieve any fitness goal without supplements?

23 Supplements
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One of the most effective ways to make a huge income in the fitness industry is by selling supplements so they create amazing marketing campaigns promising so many miracles and since most of us are looking for fast results with the least amount of effort we believe those miracles and buy the products and most products are really expensive.

The truth is that if your goal is to improve body composition, get in amazing shape and stay in amazing shape you don´t need supplements, some of them are helpful if the 5 principles of fitness are in place but you don´t need them to achieve any fitness goal.

What you do in the 5 principles of fitness is more important and is what gives you the best results. Your nutrition needs to be based on clean fresh foods and you just adjust your macronutrient intake accord to your goal, you eat more for muscle growth and eat less for fat loss. For training you focus on resistance training and add some cardio to stay lean or do a little more cardio to burn fat faster. You develop a wining mindset which will keep you on the right track and get you pass though times, you use stress the right way by lowering bad stress and using some of it to take action and bring the best of you. You get enough sleep 7 to 8 hours of good quality sleep every night.

When those 5 principles are working together you don´t need supplements for fat loss or muscle growth, you can take some supplements to achieve your goal a little faster and for overall health.

Which supplements you should take will depend of your lifestyle, your daily activities and the type of diet you are following, I´m not an expert on supplements so before considering taking any of them consult with your doctor and get as much advice as possible. I share with you some of the supplements I´ve used in the past but I want to make it clear, before deciding to take any of them ask for advice.

Supplements like multivitamins are a good option, vitamin D helps reduce inflammation and protects the neurons among many other benefits and since we don´t get enough from natural sunlight. Fatty acids supplements specially omega 3 fatty acids can be beneficial the same as coconut oil. This are some supplements that can help you improve overall health but you need to ask your doctor for advice if you can take any of them, how and when to take them. Some of them need to be taken before meals while in others need to be taken with meals.

If you want some supplements that can help you achieve your fitness goals faster protein powders are the best option, it´s hard to get the amount of protein we need, a protein powders that combines different sources of protein are the best and the best time of the day to take them are before and after your workouts.

Remember that before taking any supplement, even protein powder or BCAAs you need to ask your doctor if you can take them and how you need to use them, if you don´t want to you don´t need to, you will get amazing results just by focusing on the 5 principles of fitness.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

What we need to know about ghrelin

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In the past nutrition post with talked about leptin and how this hormone is one of the reasons why is hard for you to lose weight, stay lean because you are not satisfied and you feel hungry. In today’s post will talk about another important hormone that works together with leptin, this new hormone is called ghrelin.

Ghrelin is the hormone that increases appetite, it tells us when we´re hungry and we need to eat which is the contrary of what leptin does. This hormone can also be triggered by several factors and if we triggered it the wrong way it will cause so many problems and make it harder for us to lose weight and stay lean.

Some of our unhealthy habits are triggering this hormone the wrong way and one of them is lack of sleep or poor quality sleep which increases ghrelin and this increases your appetite throughout the day and make you feel hungry.

Studies show that when we follow a weight loss program and reduce calories, ghrelin increases as a response of our body to protect us from starvation, the lower we go in calories the high this hormone goes and the longer we stay with the diet the higher this hormone goes.

So if ghrelin increases and leptin decreases it´s the best way to gain weight and it´s so hard to lose weight and stay lean, we need to keep ghrelin low and leptin high so that our brain gets the right message. We don´t feel hungry all day long and we know when it´s enough at every meal. There are some steps we can take to make this happens which are:

1.- Get enough good quality sleep every night, at least 6 hours per night and make those 6 hours of good quality.

2.- Follow a high fat, moderate protein, low carbohydrate nutrition program at least for a period of time to improve insulin and which also helps to keep appetite more in control.

3.- Follow some type of intermittent fasting having 2 meals per day which also helps lower insulin which helps us lose fat and keep hormones more balanced.

As we´ve seen there are several things that come into play when we talk about getting in amazing shape and sustain it, it´s more about hormones, macronutrients and how everything works together. It´s not only about following a very extreme and restrictive diet low in calories, and just to lose weight fast which will cause more harm to our body, it´s about understanding how things work and doing the right things to be able to sustain our results.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam