Often we think our diet is healthy because it is full of fruits, veggies, and lean meats. And yet the scale isn’t moving the way you would like it to. What could the problem be? Here are a few tips to clean up an already healthy diet and achieve your weight loss goals.

Tip #1: Snack Smart

Snack on raw foods. Snacking can get out of control quickly. We’re all guilty of sitting down to watch TV with a bag of “healthy” rice cakes and devouring the whole thing. If we snack on raw foods, we automatically have to pay more attention. Raw fruits, vegetables, nuts, and seeds are some options. For example, raw cucumbers are my favorite snack. But in order to snack on cucumber slices, you have to cut them up. I like to eat them with hummus or soaked in apple cider vinegar (Sounds kind of gross. It was a thing my dad used to do).

Raw almonds are another great choice. Here, the extra attention is the chewing. Raw almonds require more chewing than roasted almonds. Many fruits require slicing, peeling, or other prep work.

Tip #2: Cook With Coconut Oil

Don’t cook at high heat with olive oil. Olive oil is a healthy fat straight out of the bottle, but cooking changes it. High heat transforms the fat molecules in olive oil and causes many of its healthy benefits to disappear. When olive oil smokes and oxidizes under high heat, it becomes like any other cooking oil. If you need to use cooking methods that require high temperatures, such as roasting or sautéing, choose coconut oil instead.

Tip #3: Control Your Carbs

Keep track of carbohydrates. Yes, quinoa is good for you, but having a heaping bowl at every meal is not. Healthy carbohydrates have a place in everyone’s diet. Sweet potatoes, oatmeal, fruits, and whole grain pasta can all be part of healthy diet, but they shouldn’t be consumed in excess. Having oatmeal for breakfast, pasta for lunch, and quinoa for dinner will not help you reach your fitness goals. Have a few small portions throughout the day, not three or four large servings.

Tip #4: Pay Attention to Your Gut Health

Locate food sensitivities and don’t ignore them. Sensitivities may be caused by fruit, gluten, or dairy. I even have a friend who is allergic to red meat. Both major and minor food sensitivities can disrupt digestion and cause stomach aches, so pay attention to the symptoms. When your stomach is uncomfortable, reach for what is comfortable. (In my case, ice cream.) Avoiding discomfort altogether is the way to go.

Tip #5: Spice Things Up

Explore spices. There are so many available, and experimenting with them can keep you from getting bored with your food. Cumin is delicious, as well as curry and garam masala. Experiment, but don’t forget the last tip, since spices can also give you tummy troubles.

Tip #6: Stay Local

Join a CSA (Community Supported Agriculture). They often deliver fresh produce, dairy, and meat to a location near you. This is a great way to experiment with fruits or vegetables you may have never tried, like kohlrabi or jackfruit. You also support local farms and gain access to fresh, clean food.

Experiment with new foods like jackfruit (left) or kohlrabi (right) to make clean eating fun.

Tip #7: Try Canning

Learn how to can food, or make friends with someone who cans. Canning your own food has loads of benefits like longevity, better taste than store-bought, and no mystery chemicals or additives. You can also can food in Mason jars instead of aluminum cans, which gets rid of the metallic taste of grocery store canned foods.

Have Fun Experimenting With Your Diet

These tips have definitely cleaned up my clean eating plan. There are plenty of other ways to clean up your eating, so try them all and see what works for you.

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• Clean Eating On the Go: It’s All In the Planning
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• What’s New on Breaking Muscle Today

Photos courtesy of Shutterstock.

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But a little bit of prep work and planning just one day per week can allow us to have healthier food at our fingertips. This article will give you a step-by-step approach to putting together healthy, high-nutrient meals that you can grab right out of the fridge all week long.

Give it a try this weekend and let me know how it goes. Post your thoughts and questions to the comments below.

The Five Meal Prep Guidelines

1. Invest in high-quality storage containers

The meals you make ahead of time are even easier to grab and go if they are already portioned out. Storage containers make portion control a cinch. I prefer glass containers with lids that snap on tightly. Plastic containers tend to warp over time, and many of them leak. No good!

2. Start with a base ingredient

Be sure to make something that will last all week. My go-to base ingredient is quinoa. Others could be brown rice, whole-grain pasta, or any other healthy carbohydrate you prefer. The first thing I do when prepping my weekly meals is set out five storage containers and place this base ingredient on the bottom. Wholesome carbs keep you feeling full longer. Be sure to include a base carb like this for every day you plan to exercise or be active. If you know you will be taking a rest day, it might be better to make your base a variety of lettuce or spinach to keep carbohydrates lower that day.

3. Pick a protein and season it sparingly

Flavor can be added later to add variety, but when preparing your protein for the week, keep it simple. Most often, my choice is chicken. Other easy possibilities include turkey, fish, or lean beef. Vegetarian options would be tempeh, tofu, or beans. When cooking your protein, make enough for all five servings. For me, this means about four large chicken breasts roasted in the oven. Chop and add to your storage containers.

4. Pick a vegetable

The steam-in-bag microwaveable vegetables in the freezer section are amazing for simplifying your week. Five minutes in the microwave and you can have fresh steamed broccoli or a bell pepper fajita vegetable mix. The steam-in-bag vegetables usually hold two to three servings of vegetables. To make enough, I steam two different bags: one of broccoli and one of peppers and onions. The vegetables in my meals are something I like to change up a bit. Separate the vegetables into your storage containers however you choose.

5. Pick a seasoning

Choose a couple of your favorites and vary them between containers. This is why I mentioned seasoning your protein sparingly. Many of us do not want to eat the exact same meal five days in a row, but you can trick your mind into thinking each meal is different by changing up the taste with spice, sauce, and seasoning.

Extra tip: Invest in some measuring cups and a food scale. Both are generally cheap and will help you keep track of exactly how much of each ingredient you are consuming.

My Favorite Quick-and-Simple Meal Variations

• Combination: Quinoa, chicken, broccoli

This combo can be seasoned with garlic powder and Greek yogurt to give the illusion of a creamy, fatty sauce. It could also be seasoned with a mix of soy sauce and sesame oil to give it the taste of Chinese takeout. My personal favorite seasoning for this combo is olive oil, balsamic vinegar, and Parmesan cheese.

• Combination: Brown rice, steak, bell peppers and onions

This combo is my favorite with Tex-Mex flavors. You can season it with cumin, turmeric, and cayenne or simply sprinkle a store-bought taco mix over it. If you opt for the taco mix, add a little water before microwaving. A super healthful way to flavor this combo would be a scoop of guacamole. This combo can also hint at a Philly cheesesteak if you add some garlic powder and Gruyere cheese.

• Vegetarian Combination: Brown rice, stir-fry vegetables, eggs

I like to steam the vegetables lightly, then sauté them with at least one egg. Add soy sauce, ginger, sesame oil, and chili flakes. This makes a great stir-fry lunch. If you avoid eggs, try portabella mushrooms instead.

Take the Busy Out of Meal Prep

Making five meals in advance is extremely easy when you have a plan. This plan couldn’t be much simpler to follow, and it’s very versatile. An hour in the kitchen on Sunday night is all it will take to have five easy lunches waiting in your refrigerator for the busy week ahead.

More on meal planning:

• Eating Clean On the Go: It’s All in the Planning
• 3 Tools for a Week of Healthy Eating
• On-the-Go Mason Jar Meals for Busy Athletes
• New On Breaking Muscle Today

Photos courtesy of Shutterstock.

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But there is a solution. One that can still give you the soothing feeling of your favorite meal, without sending your nutrition off the rails. The small change of substituting zucchini for white flour products can make an amazing difference.

Zucchini is a versatile vegetable that can help us create healthier versions of the foods we love, and also beef up some traditionally healthy meals. It is packed full of nutrients we just don’t get from white pasta or white bread. One cup of zucchini provides about 35% of your daily vitamin C and about 300mg of potassium, with only 20 calories and 4 grams of carbs, two of which are indigestible fiber.

Lasagna

Use zucchini in place of the pasta. About three medium-sized zucchini cut into quarter-inch thick strips will add all the noodle consistency you need. Lightly blanch the zucchini in water before baking with sauce, meat, and cheese.

This tactic would also be useful for making stuffed shells. Lightly blanched zucchini is flexible and can be rolled and stuffed with cheese. We can bicker over whether or not all that cheese is healthy, but starting with small substitutions can really make a difference.

Latkes

Latkes are traditionally made with white potatoes and eggs, but you can substitute zucchini for the potatoes. Shred the zucchini the same way as you would the potato, and then fry it in coconut oil. Make sure the shredded zucchini is drained first, though, or you will end up with a watery mess. Mixing carrots or sweet potatoes with the shredded zucchini can help to maintain the crispy consistency usually achieved with white potatoes.

Zoodles

There is a nifty little gadget on the market now called a vegetable spiralizer. It can turn nearly any vegetable into noodle form. I find that zucchini makes the best “zoodles,” but this tool can also be used to string cucumbers, onions, or sweet potatoes. Sweet potato fries, anyone? Zoodles can be used in place of spaghetti or other string pasta. They can also be used in “pasta” salads or (my personal favorite) as an Asian-style lo mein.

Stir-fry

Stir-fry can sometimes feel a little light and unfulfilling, especially if you’re trying to cut carbs and are opting out of the rice. So, I beef up my stir-fry with marinated zucchini slices. Zucchini marinated all day in a little soy, garlic, and ginger is amazing and adds more body so that rice is not missed. Or better yet, combine the last tip and this one, and add some marinated zoodle lo-mein!

Marinated Zucchini

Zucchini takes on nearly any marinade very well. Garlic, salt, pepper, and olive oil is a great way to treat zucchini prior to baking if you are looking for a potato fix. My husband and I can devour three whole zucchini in one meal when prepared this way.

Note: Bake zucchini low and slow for the best potato consistency. It can burn easily in a super hot oven. And, make sure all of the slices are cut evenly so they require the same cooking time.

To go with Italian dishes, marinate zucchini with basil, thyme, and olive oil. I find these spices go better with grilling rather than baking because this creates more of a crunchy texture.

“One cup of zucchini provides about 35% of your daily vitamin C and about 300mg of potassium, with only 20 calories and 4 grams of carbs, two of which are indigestible fiber.”

Keeping the Taste In Place

Small changes can make a big difference in your daily nutrition habits. Substituting zucchini for white pasta or white potatoes can create a large calorie deficit and remove empty carbohydrates without sacrificing taste – or the comforting feeling that comes along with that cheesy lasagna.

You’ll also enjoy:

• Gardening For the Athlete: How To Get Started
• Recipe: Gluten-Free Chocolate Zucchini Cupcakes
• Eat What You Want: Your Macros and the Truth About Carbs
• New On Breaking Muscle Today

Photos courtesy of Shutterstock.

The post Say No To Noodles: Try Zucchini Instead appeared first on Breaking Muscle.

1. They contain a few selective carbohydrates to help rebuild muscle glycogen stores.
2. They contain branched-chain amino acids to help promote muscle fiber recovery.
3. They contain fast-digesting proteins such as whey to help rebuild the muscle fibers and add muscle mass.

This last one is arguably the most important. This rebuilding and adding of muscle is known as muscular hypertrophy. The idea behind resistance exercise is that it breaks down muscle fibers so they can be rebuilt, often with added mass (hypertrophy). In generally accepted theory, muscular hypertrophy following intense resistance exercise leads to aesthetically pleasing and performance-enhancing gains.

Resistance exercise is the best way to maximize muscular hypertrophy, but protein shakes have been scientifically shown to enhance the process even further. A protein shake is specifically designed to help the muscles reach their full growth and recovery capabilities, but timing of consumption and a quality shake are both important factors.

Why Protein?

Resistance exercise causes the hypertrophic effect to take place in an initial spike followed by a gradual decline over the 24-48 hours following the training. There is quite a bit of variation in the period of the hypertrophic effect depending on the individual, the duration of exercise, and the intensity of exercise.

But the addition of a protein shake following a workout results in the spike of the hypertrophic effect at the time of consumption. The hypertrophic effect may also spike again at later meals. This happens because exercise depletes the muscles of amino acids causing hyperaminoacidemia. During feeding, particularly with a fast-digesting protein such as whey, the uptake of amino acids by the muscles greatly increases in order to balance the amino acid level. The increase in uptake results in hypertrophy, the healing and growing of worked muscles.

“Just as resistance exercise increases muscle fiber sensitivity to leucine, aging and sedentary lifestyles lower leucine sensitivity and make it more difficult to gain muscle mass.”

Resistance exercise raises the muscle fibers’ sensitivity to leucine, an essential amino acid, making post-workout an optimum time to consume leucine. Essential amino acids cannot be synthesized within the body and must be consumed through food, which is why they are a staple in nearly every protein shake.

Other essential amino acids may help stimulate muscular hypertrophy, but leucine has been shown to stimulate muscle protein synthesis directly. Just as resistance exercise increases muscle fiber sensitivity to leucine, aging and sedentary lifestyles lower leucine sensitivity and make it more difficult to gain muscle mass.

Essential amino acids stimulate muscular hypertrophy and muscle protein synthesis.

Leucine Sources

As with all nutrient benefits, the hypertrophic effect of leucine-rich protein has a limit per dose. This limit is said to be 20-25 grams of protein (0.25 grams protein/kilogram body mass) consumed in a post-workout protein shake by young people, regardless of activity level.

“In order to optimize the ratio of muscle loss-to-fat loss, the hypertrophic effect that leucine-rich dairy protein has on muscle mass can be very helpful and even protective.”

In older adults, the most effective amount of protein is also about 20 grams during resting periods, but rises to about 40 grams after resistance exercise, indicating that amino acids may be used later for other processes in addition to muscle protein synthesis.

But leucine is an amino acid that cannot be stored in the body for any length of time. So, regularly eating foods high in leucine (other than protein shakes) will help to keep muscle protein synthesis at an optimum level. Foods rich in leucine include meat, fish, poultry, legumes, and dairy products.

What Kind of Protein?

Another reason fitness enthusiasts utilize protein shakes is that a high-protein diet along with exercise has been shown to contribute to fat loss – as opposed to general weight loss, which would include the loss of muscle mass. A concern for those looking to improve aesthetics and/or performance is that weight loss may also lead to muscle tissue loss and a decrease in performance. In order to optimize the ratio of muscle loss-to-fat loss, the hypertrophic effect that leucine-rich dairy protein has on muscle mass can be very helpful and even protective.

There are many variations in protein shakes, including vegan and gluten-free varieties. But the most common types of protein shakes are made from dairy sources like casein and whey. Dairy-derived protein shakes are used most often because of the high leucine content.

“Whey protein contains only about 20% more leucine concentration than casein-based protein does, but casein is a slow-digesting protein and this is why its hypertrophic effect is not as large.”

Of all types of protein supplements, whey is the most leucine-rich. Whey protein contains only about 20% more leucine concentration than casein-based protein does, but casein is a slow-digesting protein and this is why its hypertrophic effect is not as large. Casein is not as useful during those prime, but short post-workout windows for hypertrophic gains.

RELATED: Best Whey Protein Powders

Vegan and soy-based proteins do not contain as much leucine, but are still useful if being dairy-free is important to you. There are also dairy-based proteins available that are gluten-free, if you have a sensitivity to gluten.

Protein shakes also come in a variety of costs and qualities. A worthwhile protein shake should contain at least 25 grams of protein per serving and no more than five grams of carbohydrates. 

My Favorite Recipe

If you exercise semi-regularly but have never tried a protein shake, it could be just the boost you need to take your training to the next level. Post workout is certainly the best time to consume one, but protein shakes can be consumed at any time of day as a supplement or meal replacement.

Here is my favorite blended protein shake recipe:

• 1 scoop chocolate protein powder
• 1 tablespoon chia seeds
• 1 handful spinach
• ½ cup egg whites
• 3 coffee cubes (coffee frozen into ice cubes)
• ½ cup water

More Like This:

• Pass the Protein Shake: Digging Into Pre- and Post-Workout Nutrition
• 5 Nutrient-Packed Protein Smoothies of 5 Ingredients Each
• 10 Things I Know About Protein That You Don’t
• New on Breaking Muscle Today

References:

1. National Nutrient Database for Standard Reference. U.S. Department of Agriculture. Retrieved 2009-09-16.

2. Phillips, Stuart M. “A Brief Review of Critical Processes in Exercise-Induced Muscular Hypertrophy.” Sports Medicine (Auckland, N.z.) 44.Suppl 1 (2014): 71–77. PMC. Web. 5 May 2015.

3. Crozier SJ, Kimball SR, Emmert SW, et al. Oral leucine administration stimulates protein synthesis in rat skeletal muscle. J Nutr. 2005;135:376–382.

4. Wilkinson DJ, Hossain T, Hill DS, et al. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human skeletal muscle protein metabolism. J Physiol. 2013;591:2911–2923.

5. Phillips SM, Tipton KD, Aarsland A, et al. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997;273:E99–E107.

Photos courtesy of Shutterstock.

The post Anatomy of a Protein Shake: Eating to Build Muscle appeared first on Breaking Muscle.

Unfortunately, to maximize the value of the food we eat, we must be willing to do a little math and a little cooking. But none of us want to spend all of our time counting and cooking, so what can we do to maximize the nutrient density of every meal?

Nutrition 101

Macronutrients – carbohydrates, proteins, and fats – are the basic math of nutrition whereas micronutrients are the next level, or the algebra, of nutrition. Micronutrients, such as vitamins and minerals, are just as important as macronutrient ratios.

For example, a sweet potato is high in carbohydrates (macro), but it is also dense in beta-carotene and potassium (micro). To keep track of the micronutrient algebra of our nutrition, there are websites and calculators with endless lists of food and both their macro- and micronutrient content.

The Calculus of Nutrition

I was putting my intake into one of these tracking sites recently and I noticed a significant difference between two servings of broccoli. One day, I tracked one cup of raw, chopped broccoli and the next day, one cup of cooked broccoli. Going through my nutrient list, I noticed the site had the macronutrients the same, but the micronutrients were less for the cooked broccoli. Where does that difference come from?

The answer is the calculus of nutrition. In 1982, the USDA compiled relevant scientific literature on the study of nutrient depletion in cooked foods. An extensive study done in 1975 and led by Elizabeth Murphy showed that all foods have specific retention factors for different nutrients based on cooking method.

“A retention factor is the proportion of micronutrients still present after cooking a food from its raw form.”

A retention factor is the proportion of micronutrients still present after cooking a food from its raw form. There is also a separate retention factor for reheating a food that has already been cooked. Original retention factors were calculated based on the weight of foods before and after cooking. This data was used to compile tables that are now public through the USDA website.

The tables contain various categories of foods and multiple preparations including baked, boiled, and reheated. Under each cooking method is a list of micronutrients, which includes sixteen vitamins and eight minerals. For each of these is a number usually from fifty to 100. This number indicates the percentage of that nutrient that remains after the selected cooking process. So, if you know the amount of vitamin A in raw broccoli, and you would like to know how much will remain after boiling, simply multiply the original amount of vitamin A by the percentage in the table.

Effects of Heat

Specific micronutrients that can be destroyed or significantly decreased by high temperatures include vitamin A and beta carotene, vitamin C, thiamine, folate, and pantothenic acid. Even though steaming and boiling seem like the healthier cooking methods, thiamine, riboflavin, niacin, biotin, vitamin C, folate, and vitamins B6 and B12 are unstable when in contact with water.

So, the amount of micronutrients remaining depends on a multitude of factors other than cooking process. Many micronutrients are fickle in stability and can begin to degrade even by exposure to air. Other possible modes of destabilization include exposure to water, exposure to light, and the presence of an acidic or basic medium.

Make the Most of Micros

That said, certain cooking processes can help make micronutrients more available to our bodies. For example, the starch in root vegetables such as potatoes is more easily digested after cooking. Also, the lycopene in tomatoes is intensified and made more available by heat.

“Many micronutrients are fickle in stability and can begin to degrade even by exposure to air. Other possible modes of destabilization include exposure to water, exposure to light, and the presence of an acidic or basic medium.”

For the sake of simplicity, the USDA charts categorize this increase in micronutrient availability as 100% even if in actuality, it is greater than 100. The USDA updates the tables whenever there is enough information to add a new food group or a new micronutrient. The most recent update to the tables occurred in 2007 with the addition of total choline, which is classified as a water-soluble B vitamin.

Food Sources Are Best

Many of us rely on a daily multivitamin to fill in the gaps, but the only vitamin supplement shown to have any proven benefits in healthy individuals is vitamin D, which is a fat-soluble vitamin and should be consumed with food. Of course, consult your physician if you have questions, but most of us will get the best nutrition directly from healthful, nutrient-rich food.

To be sure that you are getting sufficient micronutrient value from food alone:

• Compute your needs using this USDA calculator.
• Check the nutrient value of food, especially fruits and veggies, in raw form.
• Do a little prep work and planning to keep macronutrients at desired ratios.
• Use the latest USDA nutrition retention factor charts to be sure that whatever cooking method you choose does not destroy your macronutrients.
• Supplement appropriately, if you choose.

The USDA charts linked above are handy to get the most nutrition from your food. It can be easy to become dependent on supplements when we are short on time. But many of us would like to get into the calculus of our nutrition and maximize the healthfulness of every meal.

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References:

1. Kreutler PA and Czajka-Narins DM, Nutrition in Perspective, 2nd edition. Englewood Cliffs, New Jersey: Prentice Hall, 1987.

2. Erdman, et al., “Absorption and transport of carotenoids.” Ann NY Acad Sci, vol. 691, pp. 76-85, 1993.

3. Clifford AJ, et al. “Bioavailability of folates in selected foods incorporated into amino acid-based diets fed to rats.” J Nutr, vol. 120, no. 12, pp. 1640-1647, 1990.

4. Johnson L. “Thermal degradation of carotenes and influence on their physiological functions.” Adv Exp Med Biol, vol. 289, pp. 75-82, 1991.

5. Dietary supplements: Using vitamin and mineral supplements wisely, Mayo Clinic.

6. National Health Service. “Vitamins and nutrition in pregnancy“. NHS Choices. NHS. Retrieved 10 January 2014.

Photos courtesy of Shutterstock.

The post Do the Math to Make the Most of Micronutrients appeared first on Breaking Muscle.

If your goal is aesthetics and fat loss, carnitine may be a useful supplement for you as it aids in fat metabolism. If your goal is performance-oriented, carnitine allows the body to efficiently use fat as an energy source, so it may also be valuable to you.

What Is Carnitine?

Carnitine is a transport molecule synthesized naturally in the liver by a combination of the amino acids lysine and methionine. Carnitine is responsible for shuttling free fatty acids into our mitochondria for utilization as energy.

“A supplement of carnitine can ensure that mobilized fatty acids are burned as opposed to going back into adipose tissue as fat.”

During exercise, fatty acids are freed. This can result in weight loss if the fatty acids are burned in the mitochondria. Carnitine is present during this period, but tends to be the rate-limiting step in this process. Meaning, carnitine is not always present in large enough amounts to transfer all of the fatty acids mobilized during exercise. A supplement of carnitine can ensure that mobilized fatty acids are burned as opposed to going back into adipose tissue as fat.

Carnitine Transport and Exercise

The graphic below shows the cycle of carnitine transport. During exercise and throughout daily activities, adipose tissue releases fat in the form of free fatty acids to be utilized as energy. Macrophages and other energy-producing cells in the blood take up the fatty acids, but these molecules cannot cross the barrier into the cell or the mitochondrion without help.

Once the fatty acids accumulate in the blood, coenzymeA (CoA) attaches and activates the fatty acids, bringing them into the cell’s cytosol. A carnitine molecule then attaches, which allows the transporting receptor, carnitine-palmitoyl-transferase 1 (CPT1), to recognize and transport the fatty acid across the outer mitochondrial membrane into the intermembrane space.

Then, a carnitine-specific transfer enzyme in the inner mitochondrial membrane brings the fatty acid into the mitochondrion for breakdown by carnitine-palmitoyl-transferase 2 (CPT2), and the carnitine molecule is transferred back to the cytosol to shuttle more fatty acids.

But in times of high energy consumption, like a high-intensity interval training session, carnitine cannot keep up with the free fatty acids accumulating. In general, CoA is in great enough supply to keep up, but carnitine is not.

Dose and Side Effects

The recommended dose of L-carnitine (the active form) is 500-1,500mg per day, and supplements are available in liquid or capsule form. If you think carnitine may be a supplement for you, I recommend the liquid form. Diluting and sipping on the liquid supplement around meals and during and after exercise will optimize carnitine levels for fat metabolism and energy expenditure. Excess carnitine from supplementation is treated like excess amino acids by the body and excreted through the urine.

“Diluting and sipping on the liquid supplement around meals and during and after exercise will optimize carnitine levels for fat metabolism and energy expenditure.”

The side effects of supplementing with L-carnitine are rare, but an important one to be aware of is that carnitine can interact with the thyroid. It has been used to treat hyperthyroidism in the past, but if you have hypothyroidism (Hashimoto’s disease), make sure to take your carnitine supplement at a different time of the day than your thyroid medication.

What the Research Says

Although when taken correctly, carnitine supplementation should not hurt you in any way, it’s also important to consider if it will actually help you in any way. If carnitine was a miracle supplement, everyone would be taking it and it would be all over the news, right? So what does the science say about carnitine’s success?

Carnitine has recently been studied in overweight cats. L-carnitine is safe for cats and has been used in diet cat food. According to the study, the addition of carnitine in their food increased their metabolic rate and allowed them to lose weight faster than on regular diet cat food.

“Unfortunately, there are no human studies proving the success of carnitine for weight loss, but the purpose of carnitine is well understood and certainly can’t hurt if it is considered the rate-limiting step in fat metabolism.”

A similar study was conducted in rats, but the addition of carnitine did not show as promising of results. One reason for this might be that the first study was done on overweight animals, while the second was done with normal weight rats on a low-calorie diet. The bodies of the hungry rats were most certainly trying to hold onto fat stores as an anti-starvation mechanism.

Of course, this possible explanation has not been shown, but another study conducted in rats showed that supplementation with carnitine had the same effect in body weight and triglyceride levels as mild daily exercise.

Conclusion

Unfortunately, there are no human studies proving the success of carnitine for weight loss, but the purpose of carnitine is well understood and certainly can’t hurt if it is considered the rate-limiting step in fat metabolism.

If you are interested in trying an affordable supplement that will aid in fat metabolism, then L-carnitine might be one for you to try.

Further Reading:

• Carnitine Protects the Body From Intense Exercise
• Carnitine Suppresses Muscle Breakdown
• New Studies Investigate Carnitine Dose-Response
• What’s New on Breaking Muscle Today

References:

1. Mehta, Sweety. “Activation and transportation of fatty acids to the mitochondria via the carnitine shuttle“. Pharmaxchange.info. Retrieved 2014-02-01.

2. Elovson J, Vagelos PR. “Acyl carrier protein. X. Acyl carrier protein synthetase“. J. Biol. Chem. 243 (13): 3603–11.

3. Ehrlich, SD. “Carnitine (L-carnitine)”. University of Maryland Medical Center. Retrieved 2013-05-01.

4. Center SA, Warner KL, Randolph JF, Sunvold GD, Vickers JR. “Influence of dietary supplementation with (L)-carnitine on metabolic rate, fatty acid oxidation, body condition, and weight loss in overweight cats.”Am J Vet Res. 2012 Jul;73(7):1002-15. doi: 10.2460/ajvr.73.7.1002.

5. Brandsch C1, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.

6. Hongu N1, Sachan DS. Caffeine, carnitine and choline supplementation of rats decreases body fat and serum leptin concentration as does exercise. J Nutr. 2000

Photos courtesy of Shutterstock.

The post The Carnitine Question: What the Research Says appeared first on Breaking Muscle.

It has only been in recent decades that we have had access to large amounts of affordable, refined sugar. During the 1980s in the United States, we found a way to make sugar even more affordable by deriving it from corn, as in high-fructose corn syrup.

As a result, our consumption of table sugar dropped significantly, and the consumption of high-fructose corn syrup shot up. See the figure below.

From the Department of Nutrition and Food Science at San Jose University

We’ve all seen the commercials for this product letting us know that sugar is sugar. But what is the difference really? There has to be something in the chemical structure if nothing else. Also, if the structure is chemically different, then our bodies must almost certainly metabolize it differently.

Note: I’m going to discuss four common sweeteners, but I want to make clear that just because I may advocate one over another does not mean I suggest eating any of these by the shovel-full.

Table Sugar

The base of nearly all sugars is glucose, also known as blood sugar. Rarely is glucose found alone in consumable form. It is most often combined with another monosaccharide, fructose. The combination of glucose and fructose chemically bound together creates sucrose – what we know as table sugar derived from sugar cane and/or beets.

When we consume this sugar, there is an almost immediate insulin spike. Many of us know this insulin spike is unhealthy, and when it happens often, leads to insulin resistance, metabolic disorders, and diabetes. It is also a favorite food for the bacteria found in our mouths. Sucrose consumption is directly related to dental issues like halitosis (bad breath) and mineral absorption from our teeth that leads to decay and cavities.

High-Fructose Corn Syrup

There are two chemical differences between table sugar (sucrose) and high-fructose corn syrup (HFCS). The first is the fructose content. Sucrose is 50:50 glucose and fructose. HFCS comes in multiple varieties, but all of them (except for HFCS 42) contain a higher concentration of fructose than glucose.

The other difference is that fructose and glucose are not chemically bound in HFCS, while they are bound in sucrose. In HFCS, they exist as separate monosaccharides, as opposed to one disaccharide in sucrose.

“The takeaway here is that excess fructose may not cause a direct insulin spike like glucose, but it does cause an indirect issue by stimulating fat synthesis and blood triglycerides.”

The problem with HFCS consumption occurs in a step-by-step way. Glucose is our preferential energy source. Glucose is absorbed in the small intestine by a receptor called GLUT2. GLUT2 also absorbs fructose, but prefers glucose.

Note: The excess fructose contained in fruit will bind to the fruit fiber cellulose and continue through the digestive system, so the following explanation is not an excuse to skip fruit.

Fructose (without cellulose) will be transferred to the liver to induce lipogenesis. Lipogenesis is the process of activating and storing triglycerides as fat for future energy expenditure. The use of fructose as fuel for lipogenesis has been shown in many studies, but the exact mechanism is unclear.

The takeaway here is that excess fructose may not cause a direct insulin spike like glucose, but it does cause an indirect issue by stimulating fat synthesis and blood triglycerides. Therefore, HFCS causes a double punch of an insulin spike from the glucose portion and induces lipogenesis in the liver from excess fructose.

Fructose

The notion of consuming fructose alone without the presence of glucose has been gaining popularity, as well. Without glucose, the GLUT2 receptor is free to metabolize fructose eliminating the extra fructose that stimulates lipogenesis.

Another benefit of this method is that fructose is sweeter than table sugar, so not as much is needed to sweeten food. However, we’re still talking about small amounts of fructose that can be consumed before the body uses fructose to fatten us up.

Sucralose

There is still another relatively new alternative to table sugar and HFCS, and that is sucralose or Splenda. Sucralose is produced by selective chlorination of sucrose molecules. This sounds a little scary, but the purpose is to trick the body into thinking sucralose is not a carb at all so it discards it entirely.

“My overall recommendation based on health effects and taste would be sucralose. Sucralose does not cause an insulin or triglyceride spike, it contains hardly any calories, and it can be used the same way as traditional table sugar.”

This is why sucralose is considered zero-calorie. The body doesn’t absorb it due to the chlorination. There are fillers to make this product granulated, and they do contain some caloric value, but no more than five calories per serving.

In Summary

The above four sweeteners are the most popular in the United States. Below is a chart summarizing what I have discussed so far.

Other Sweeteners

Other popular sweeteners include honey, agave nectar, and stevia.

• Honey is composed of a similar balance of sugars to high-fructose corn syrup, but also includes compounds thought to be anti-inflammatory in nature.
• Agave nectar is mostly composed of fructose, and is similar to pure fructose in its effects on the body.
• Stevia contains molecules called glucosides, which are composed of a glucose molecule and an aglycone molecule. Our taste receptors detect the sweet elements of the glucose and also the bitter elements of the aglycones. Many don’t prefer Stevia because of the bitter aftertaste.

The only one of these sweeteners to cause an insulin spike is honey, but this spike is minimal compared with table sugar. These sweeteners and sucralose are better choices for diabetics since they do not affect blood sugar in a drastic way.

My Recommendation

My overall recommendation based on health effects and taste would be sucralose. Sucralose does not cause an insulin or triglyceride spike, it contains hardly any calories, and it can be used the same way as traditional table sugar. Personally, I prefer sucralose over table sugar because it tastes better and dissolves much more quickly in liquid.

All that being said, I do not recommend consuming a large amount of any of these products. They are still empty calories (except for honey) and should be considered a seasoning element – not a food group.

You Might Also Enjoy:

• How Sucralose Can Make You Fat
• Studies on Aspartame Don’t Tell the Whole Story
• What You Need to Know Before Eating Artificial Sweeteners
• What’s New on Breaking Muscle Today

References:

1. “U.s.sugarconsumption.2” by NuFS, San Jose State University – Own work. Licensed under GFDL via Wikimedia Commons

2. Heather Basciano, Lisa Federico, and Khosrow Adeli. Fructose, insulin resistance, and metabolic dyslipidemia. Nutr Metab (Lond). 2005; 2: 5. Published online Feb 21, 2005. doi: 10.1186/1743-7075-2-5

Samuel VT¹. Fructose induced lipogenesis: from sugar to fat to insulin resistance. Trends Endocrinol Metab.2011 Feb;22(2):60-5. doi: 10.1016/j.tem.2010.10.003. Epub 2010 Nov

3. Laura Gabriela Sánchez-Lozada, MyPhuong Le, Mark Segal, and Richard J Johnson. How safe is fructose for persons with or without diabetes? doi: 10.3945/?ajcn.2008.26812 Am J Clin NutrNovember 2008 vol. 88 no. 5 1189-1190

4. Gheldof N, Wang XH, Engeseth NJ (2002). “Identification and quantification of antioxidant components of honeys from various floral sources“. J Agric Food Chem 50 (21): 5870–7. doi:10.1021/jf0256135. PMID 12358452.

5. David Mendosa. “Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2002“. Archived from the original on 10 November 2010. Retrieved 2 November2010.

6. Lisa Te Morenga, Simonette Mallard, Jim Mann. Dietary Sugars and body weight: systematic review and meta-analysis of randomized controlled trials and cohort studies. BMJ 2012;345:e7492 doi: 10. 1136/bmj.e7492. January 25, 2013.

7. Teff KL, Elliot SS, Tschol M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D’Alessio D, Havel PJ. “Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women.” J Clin Endocrinol Metab. 2004 Jun: 89(6): 2963-72.

Photo 1 courtesy of By NuFS, San Jose State University (Own work) via Wikimedia Commons.

Photos 2 and 3 courtesy of Shutterstock.

The post Chemically Defining Sugars: Is All Sugar Simply “Sugar”? appeared first on Breaking Muscle.

A point for the Zone Diet is awarded since the books were based on actual scientific research by biochemist and author Dr. Barry Sears. The focus of this article will be to delve into the scientific works and research of Dr. Barry Sears in relation to the Zone Diet.

The Genetic Impact of Diet

Dr. Sears believes that while many conditions are heavily influenced by genetics, the immune system may also be severely impacted by diet – for better or worse. The concept he refers to most often in his research is what he calls silent inflammation.

When we think of inflammation, we usually think of pain and swelling mostly to do with joints. Silent inflammation is defined as inflammation within the body that is below the pain threshold. Without pain signals, silent inflammation often goes unchecked. Dr. Sears hypothesizes this type of inflammation eventually wears down the body’s interior defense mechanisms, leading to chronic inflammatory diseases such as diabetes and metabolic syndrome.

“I encourage you, too, to do a little research. Investigate on your own before you take the word of some talking-head doctor on TV, the side paragraph in a magazine, or even your fellow gym-mate.” 

The hallmark of silent inflammation is the ratio of two particular fatty acids in the blood – the omega-6s and omega-3s. Each type of fatty acid breaks down into components that either drive silent inflammation (omega-6) or inhibit silent inflammation (omega-3). Keeping the ratio of omega-6 to omega-3 as low as possible keeps silent inflammation in check, according to Dr. Sears.

RELATED: Your Diet Can Change Your Genes

Limiting Your Intake of Saturated Fats

Dr. Sears also believes saturated fat consumption should be kept as low as possible. Saturated fats contain no omega-double bonds and are completely saturated with hydrogen atoms. They are typically solid at room temperature (think butter and lard), while omega-3s and omega-6s are usually liquid at room temperature.

The incidence of chronic inflammatory diseases has increased over the past several years along with the consumption of refined carbohydrates and vegetable oils. Common vegetable oils contain about 50-75% linoleic acid, an omega-6 fatty acid that can be broken down into pro-inflammatory counterparts. Oils such as olive oil, butter, and even lard contain only about 10% linoleic acid but also contain saturated fats.

RELATED: The Best Research on Body Fat, Losing Fat, and Eating Fat

The enzymes required to break down fats into pro-inflammatory components are delta-6 desaturase and delta-5 desaturase. If these enzymes are disabled, inflammation can be contained. Both of these enzymes are deactivated by the breakdown products of omega-3s, a wrench in the gears of the chemical reaction.

Conversely, these enzymes are activated by insulin, which fuels the inflammation fire. Anyone who knows anything about refined carbohydrates knows eating them is coupled with an almost immediate insulin spike. The spike in insulin exacerbates silent inflammation by activating enzymes that metabolize omega-6 fatty acids.

Luckily, the body has ways of coping, at least for a while. Silent inflammation initially takes place in the adipose tissue or fat cells. When the fat cells become overwhelmed with insulin and inflammation, the body produces more fat cells, leading to obesity. As the fat cells become damaged from excess fatty acids, they lose their ability to cope with insulin spikes and stop responding altogether. This is known as insulin resistance.

Calories Count

So the goal and definition of the Zone Diet is “anti-inflammatory nutrition.” Dr. Sears recommends a diet emphasizing fruits and low-glycemic vegetables, low-glycemic (if any) grains, and fat sources composed mainly of omega-3 fatty acids. Fat sources could include olive oil, nuts, seeds, some fish, and a little poultry. Many fish also contain omega-6 fatty acids and beef and other meats contain saturated fats, both of which Dr. Sears has determined to be inflammatory, which is why meat is seemingly restricted.

“Dr. Sears states that calorie counts should increase for those who are active, but I still think his numbers are too low.”

Another Zone Diet recommendation is the approximate daily caloric intake of 1,300-1,600 calories based around a 30:30:40 fat-to-protein-to-carb ratio. Calorie counts should be based on lean body mass with increases for highly active males and females. These recommendations are similar to the Mediterranean Diet in the fat recommendations and meat avoidance, but differ in the carbohydrate modifications made by the Zone Diet to omit bread and most grains.

RELATED: Calculate How Much You Burn and Avoid Unwanted Calories

Is the Zone Diet on Point or Outdated?

After reading his papers on the topic, I tend to agree with most of what Dr. Sears has to say. I fully agree that the avoidance of high-glycemic grains is a healthy move, and a focus on fruits and vegetables can’t hurt anyone.

Dr. Sears believes that while many conditions are heavily influenced by genetics, the immune system may also be severely impacted by diet – for better or worse.”

Where I tend to disagree with the Zone principles is on the avoidance of saturated fats. I think high-quality saturated fats found in grass-fed beef, eggs, and chicken are nutritionally valuable. I guess I can cut Dr. Sears a break since most of his research was conducted in the time period when saturated fat was on the USDA food pyramid naughty list. Also, I think more flexibility in calorie counts is appropriate, especially for those who are active. Dr. Sears states that calorie counts should increase for those who are active, but I still think his numbers are too low.

RELATED: How to Create a Healthy Relationship With Your Nutrition

Overall, there are worse methods of eating than the Zone Diet. Dr. Sears is eloquent and a lot of his ideas make sense. The best part about his work is he actually has published scientific research to back some of it.

I encourage you, too, to do a little research. Investigate on your own before you take the word of some talking-head doctor on TV, the side paragraph in a magazine, or even your fellow gym-mate. Do a little reading, and figure out what works and makes sense for you.

References

1. B. Sears, The Anti-Inflammation Zone, Regan Books, New York, NY, USA, 2005.

2. C. N. Serhan, “Resolution phase of inflammation: novel endogenous anti-inflammatory and pro-resolving lipid mediators and pathways,” Annual Review of Immunology, vol. 25, pp. 101-137, 2007.

3. R. R. Brenner, “Hormonal Modulation of δ-6 and δ-5 desaturases: case of diabetes,” Prostaglandins Leukotrienes and Essential Fatty Acids, vol. 68, no. 2, pp. 151-162, 2003.

4. T. Pelikanova, M. Kohout, J. Base, et al., “Effect of acute hyperinsulinemia on fatty acid composition of serum lipids in non-insulin-dependent diabetics and healthy men,” Clinica Chimica Acta, vol. 203, no. 2-3, pp. 329-337, 1991.

5. R. H. Unger, “Weapons of lean body mass destruction: the role of ectopic lipids in the metabolic syndrome,” Endocrinology, vol. 144, no. 12, pp. 5159-5165, 2003.

6. B. Sears, C. Ricordi, “Anti-Inflammatory Nutrition as a Pharmacological Approach to treat Obesity,” Journal of Obesity, Vol. 2011, pp. 1-14. 2010.

Photos courtesy of Shutterstock.

The post The Science of Anti-Inflammatory Nutrition: Dissecting the Zone Diet appeared first on Breaking Muscle.

I have been a scientist for a few years, and I enjoy doing the dirty, dry research behind all of the nutrition questions asked in the confines of a room full of fitness enthusiasts. And if anyone asks me for a tip to help control calories, manage appetite, or eating for all-around health, my first go-to is intermittent fasting (IF). Yes, even before the paleo diet.

RELATED: Intermittent Fasting For Athletes: The Why and How

Intermittent Fasting and Starvation Mode

I think all types of intermittent fasting have their values, but in my experience, a daily fast with an eating window is the most convenient. I prefer to skip breakfast and maintain an eight-hour eating window from 12:00 to 8:00PM.

Critics of intermittent fasting reference phrases like “starvation mode” if skipping breakfast is involved. By definition this means the metabolism slows to rates that do not effectively break down fat. Starvation mode is not a scientifically proven idea, but it is possible. It is also possible you can make starvation mode work to your advantage without calorie restriction.

Imagine a hypothetical daily schedule where food timing is used to manage appetite. In the morning, try skipping breakfast. Even hold off on the morning coffee as long as possible. Many people, me included, will not feel particularly hungry, and if we do, it passes quickly. We use “starvation mode” to our advantage and don’t feel hungry until lunch.

“Starvation mode is not a scientifically proven idea, but it is possible. It is also possible you can make starvation mode work to your advantage without calorie restriction.”

The lack of hunger most likely stems from the balance of the hunger hormones leptin and ghrelin, according to Dr. Michael Mosely who authored a documentary special on the topic. The fasting state also allows for a period of fat burning instead of carbohydrate burning. As your cells become more accustomed to metabolizing fat instead of sugar, the body becomes more sensitive to insulin and blood sugar. The sensitivity to insulin is a hallmark of cardiovascular health.

RELATED: First Rule: Do Not Talk About Intermittent Fasting 

IF Increases Speed of Recovery

Dr. Mosley’s documentary, as well as recent research in the scientific journal Experiment Gerontology, supports the presumption that intermittent fasting may aid in inflammation resistance in muscle fibers. We all know exercise breaks down muscle tissue. The process of rebuilding muscles makes them stronger and, in many cases, bigger. Recovery can be a painful albeit useful process, but research shows that inflammatory factors are reduced when exercising in a fasted state. Recovery is not only less painful but more rapid.

In the study, the researchers monitored young adult women to be sure they had fasted for at least eight hours for five days while the control group was fed a specific diet for the same five days. Both groups were supervised while they completed sets of bicep curls with their non-dominant arm. Those in the control group lost their elbow extension at a significantly higher rate compared to the group that had been fasting. Exercise-induced muscle damage caused more stiffening of the fed working muscle fibers than the fasted working muscle fibers.

RELATED: Fasting Does Not Negatively Affect Muscle Gain 

IF Prevents Cells From Overproducing Free Radicals

The fasted state is not only beneficial for the body on the muscular level, but the cellular level as well. Health experts would will us to drink four or five cups of green tea per day for the antioxidant effects to neutralize damaging free radicals. Intermittent fasting prevents the cells from overproducing the damaging free radicals that antioxidants combat.

Think of cellular mitochondria as very efficient engines. Even the most efficient engines give off a few fumes. Think of these fumes as free radicals. A normal three-meal, two-snack-per-day eating schedule is like a car in a small room running all day, accumulating harmful fumes and damaging anything stuck in the room.

“Intermittent fasting prevents the cells from overproducing the damaging free radicals that antioxidants combat.”

This is a cellular mitochondria chipping away at our snacks all day long. The harmful oxidants build up inside the cell and can damage proteins and DNA. If the engine runs for a shorter period of time, there is not as much accumulation of harmful fumes, especially with the extra time for the fumes to dissipate. It is the same with harmful oxidants and free radicals. Research shows periods of fasting have reduced overall cellular free radicals and inflammatory markers, which are indicators of heart disease and diabetes risk.

Free radicals.

Summary: The Benefits of Intermittent Fasting

1. Intermittent fasting is a good tool for calorie control/calorie restriction depending on your goals.
2. Maintaining a daily eating window can take the inconvenience out of calorie restriction.
3. Starvation mode can help you sustain consistency with an eating window while fasting the rest of the day.
4. Starvation mode positively affects insulin sensitivity, as well as the hunger hormones, leptin and ghrelin.
5. While, in theory, metabolism slows during starvation mode, fat is preferentially burned.
6. During exercise, fasted muscles have been shown to stiffen more slowly.
7. At the cellular level, fasted cells accumulate fewer oxidants and free radicals, which slows the degradation of proteins and DNA. Mitochondria have time to rest and allow free radicals to dissipate.

RELATED: How Leptin Helps Us Avoid Getting Fat 

Experiment with IF Styles and Schedules

Trying intermittent fasting for yourself is an interesting experiment. It depends greatly on your individual work and exercise schedule, but luckily, it can be adjusted for those factors. The style of fast also depends upon your goals. A one-day-per-week fast may fit your schedule better than a daily fast.

“While, in theory, metabolism slows during starvation mode, fat is preferentially burned.”

Experiment. It is easy to try, and doesn’t cost you any more money than a typical healthy diet would. Of course, the quality of your food and physical activity will contribute to the results you see, but structured, timed eating plans have only been shown to increase health when used responsibly.

This is a plan more suited to healthy individuals, and those with questions should contact their physician. For those with a history of disordered eating, intermittent fasting could trigger a relapse and is not recommended.

References:

1. Mosley, M. “Eat, Fast & Live Longer.” BBC America. (2012).

2. Dannecker, E. A., et al., “The Effect of Fasting on Indicators of Muscle Damage.” Exp Gerontol 48, no. 10 (2013): 1101-6.

3. Antoni, R. et al., “The Effects of Intermittent Energy Restriction on Indices of Cardiometabolic Health”. Research in Endocrineology Vol 2014 (2014), 24 pages.

Photos courtesy of Shutterstock.

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