To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with […]
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more. Experts often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, […]
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this […]
I recommend more calories than most do. That’s because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake […]
I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g […]
By Dr. John M. Berardi, Ph.D. and Dr. John K. Williams, Ph.D., authors of the bestselling optimal nutrition ebook, Gourmet Nutrition. Most of us could benefit from increasing our intake of fresh, whole vegetables. If the cancer-fighting properties of vegetables aren’t enough incentive, then take into consideration that they contain a ton of micronutrients that […]
To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out […]
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During phases that require or allow for higher carbohydrate intake, I'll eat one whole-wheat pasta meal per day. During other phases (like where I’m trying […]
By Dr. John M. Berardi, Ph.D. and Dr. John K. Williams, Ph.D., authors of the bestselling optimal nutrition ebook, Gourmet Nutrition. This medley of ground turkey, butternut squash and apples in a creamy saffron sauce is perfect for a cozy autumn meal. Using frozen butternut squash reduces the cooking time significantly, so this one is […]
By Dr. John M. Berardi, Ph.D. and Dr. John K. Williams, Ph.D., authors of the bestselling optimal nutrition ebook, Gourmet Nutrition. Few meals are as hearty as slow-cooked beef smothered in a red wine sauce. For this recipe, we used a bottle of cabernet sauvignon, given its powerful flavor that is able to withstand 3 […]