Nutrition

What you do in the kitchen is just as important as what you do in the gym. To effectively achieve your fitness goals, proper nutrition is an absolute must!

Does Skipping Meals Help Lose Weight?

tumblr_n05ae7mBOU1qmbokso1_1280There are many tricks and strategies that can help you achieve your fat loss goals, but is skipping meals one of them?

At face value, it seems to make sense. After all, we know that a calorie deficit is required for weight loss. That means consuming fewer calories than your body burns. For healthy and sustainable weight loss, most experts recommend consuming 250 – 500 fewer calories than your body burns. By skipping a meal, we can easily create that calorie deficit. Right?

It’s not that simple. Skipping a meal has other consequences.

For one, researchers have found that meal skippers tend to overeat on their next meal due to their extreme hunger. In total, they still tend to eat the same amount of calories. According to researchers, this cycle of starvation and then overindulgence can result in some potentially risky metabolic changes that, over time, could even result in diabetes.

Beyond the metabolic impact and intense hunger pangs, skipping meals and is also absolutely miserable. If you’ve ever spent time fasting, you’ve likely experienced difficulty focusing, moodiness, drops in productivity, sluggishness and so on. And if you’re lacking energy and focus, it becomes much harder to power through a workout; thus, it can put your results at risk.

Rather than skipping meals, cut calories by making your existing meals smarter and healthier. Trim down your portions and opt for more vegetables, lean meats and healthy cooking methods.

P.S. To look and feel great through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Is Chipotle Healthy? 6 Tips To Upgrade Your Order.

Hey Davey,

I know that you’re not a fan of fast food but I love eating at Chipotle. To me, it is a step above McDonald’s or Burger King and the food seems to be more nutritious. I was wondering if Chipotle is actually healthy?

From,
Beth

chipotle-burritoHey Beth,

Like any restaurant, it really depends on what you order.

Last week, The New York Times did a great feature on Chipotle and how many calories most people actually consume.

As it turns out, many burritos and burrito bowls end up being calorie bombs that are loaded with sodium. After reviewing data from 3,000 Chipotle orders, researchers determined that the typical Chipotle order has about 1,070 calories, nearly 2,400 mg of sodium and 15 grams of saturated fat. For many adults, that’s more than half a day’s worth of calories, a full day’s worth of sodium and about 75% of your daily recommended saturated fat.

Screen Shot 2015-02-24 at 10.54.04 AMSo how can you upgrade your order at Chipotle? Use these tips:

  1. Ditch the tortilla. Eliminating the tortilla (and opting for a burrito bowl) cuts 300 calories.
  2. No sour cream. By cutting sour cream, you eliminate 115 calories and 7 grams of saturated fat.
  3. Light on the cheese. Cheese adds another 100 calories and 5 grams of saturated fat to your meal. Go light.
  4. Pass on the chips and guacamole. Be strong! Chips and guacamole add a staggering 770 calories to your meal. While guacamole is nutrient dense and may be worth the calorie splurge, the chips have no redemptive qualities.
  5. Get brown rice. While switching from white rice to brown rice won’t cut calories, it will add fiber to your meal and slow down digestion. You won’t get the same spike in blood sugar that you might otherwise get from white rice.
  6. Drink water. A 20-ounce can of coke adds 240 calories to your meal – and heaps of sugar. Ask for a cup of water. It’s also free.

Do you have any tips for eating healthy at Chipotle? Share them in the comments below!

P.S. If you want to burn off your burrito, give my professionally-filmed bootcamp workout a try.

The Detox Secret You Didn’t Know.

Hey Davey,

I’ve seen a lot about detox diets and was looking at a few different options. I was wondering if you have a recommendation or any advice?

From,
Earl

Get-Lean-DietHey Earl,

As someone who lives in southern California, it seems like everyone and their mother is on a detox diet of some sort or the other. Though there are many types of these detox diets (some running upwards of $200 or $300 for just a few days), they all come with a similar promise: To counteract your busy lifestyle by removing the built up toxins in your body.

For detox-lovers, I have some good news and some bad news. Plain and simple, the bad news is that these diets don’t deliver on their promise. The good news is that your body does an excellent job of removing toxins on its own – so there’s no need for these products in the first place.

So let’s dig a little deeper.

As it turns out, there’s no scientifically-valid evidence to substantiate these products’ claims. In fact, many of these claims about how the body works are wrong – and, in some cases, the recommendations are dangerous. According to Dr. Michael Smith of Web MD:

If your goal is to detox your system, don’t waste your time or money. Your body is an expert at getting rid of toxins no matter what you eat. Toxins don’t build up in your liver, kidneys, or any other part of your body, and you’re not going to get rid of them with the latest detox wonder. Especially avoid diets that promise to detox your liver with supplements or “cleanse” whatever the diet determines needs washing out.

And though some of these detox diets may result in minor weight loss through calorie restriction, the weight will likely be regained at the conclusion of the diet. These diets are not sustainable, healthy or recommended.

But there is a healthy way to actually detox your body. It’s a secret that can radically transform the quality of your life. And it’s free.

Many of the same people that I see on detox diets routinely fill their bodies with alcohol, processed foods, sugars and other unhealthy substances. Some of them even smoke.

So here’s the secret: If you don’t want toxins in your body, don’t put them there in the first place.

Eat more fruits and veggies. Select lean meats. Opt for whole grains. Eliminate processed foods and sugars. Don’t get shitfaced at the club or do drugs. How beautiful is that?

And if you do over indulge, treat yourself to plenty of water, a good night’s sleep and a balanced diet. Your body will do the rest. No $300 detox diet needed.

Love,
Davey

P.S. If you’re looking to lose excess body fat with a science-based and time-tested strategy that works, download Davey Wavey’s Weight Loss Program to get started today.

Is Eating Cholesterol Bad For You?

men-guys-food-naked-shirtless-cooking-apron-ass-gay-TMI-muscle-bulge-cleaning-hot-sexy-cuteCholesterol is one of those things that gets a pretty bad rap. And, in some regards, rightfully so. If you have high levels of LDL cholesterol in your blood (i.e., the bad cholesterol), you’re at increased risk for heart disease.

As such, it only seems logical to think that eating lots of high cholesterol foods would lead to higher levels of blood cholesterol. Conversely, it would make sense that limiting dietary cholesterol would lower blood cholesterol. But, over the years, we’ve discovered that it doesn’t always work like that – just as low fat diets didn’t make us any less fat.

Eggs are a perfect example. In a previously referenced study by the University of Connecticut’s Department of Nutritional Sciences, the consumption of 2-3 eggs per day was found to have little or no impact on blood cholesterol levels in 2/3 of participants. For the other 1/3 of participants, blood cholesterol levels did rise. But the levels of so-called “good” cholesterol increased in proportion to the levels of “bad” cholesterol, so the ratio of good to bad cholesterol stayed the same.

Studies like these have prompted the Dietary Guidelines Advisory Committee, the nation’s top nutrition panel, to no longer consider cholesterol as a nutrient of concern. The decision, which took place in December, will likely impact everything from dietary guidelines to school lunches. In other words, this decision has some serious balls.

According to an article in The Washington Post:

The new view on cholesterol in food does not reverse warnings about high levels of “bad” cholesterol in the blood, which have been linked to heart disease. Moreover, some experts warned that people with particular health problems, such as diabetes, should continue to avoid cholesterol-rich diets.

And now if you’ll excuse me, I’m going to celebrate with an omelet.

P.S. For a simple, easy guide to transforming the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

How Much Sugar Did You Have For Breakfast Today? Hint: A Lot!

sugar2Sugar everywhere!

The first thing you need to know is that most of us eat way too much sugar. According to estimates, the average American eats 130 pounds of sugar each year. That’s a lot of sugar.

The second thing you need to know is that most of us are really, really awful about estimating where our sugar comes from. That’s because many of the seemingly innocuous foods we eat are secretly high in sugar. Foods like barbeque sauce. Or milk. Or ketchup.

Breakfast is no exception. And to eliminate all ignorance, let’s do some math and figure out how much sugar you ate this morning.

Maybe you had a cup and a half of raisin bran cereal, one cup of skim milk and a glass of orange juice. It all seems so innocent, doesn’t it? Until you do the math.

According to the nutrition information, a cup and a half of raisin bran has 27 grams of sugar. Add that to the 12 grams in a cup of milk. And the 21 grams in a cup of orange juice. Your breakfast total is 60 grams of sugar.

Here’s where it gets really gross.

We know that four grams of sugar is equivalent to one teaspoon. So if we divide 60 grams by 4 grams per teaspoon, we’re left with 15 teaspoons of sugar for breakfast. While most of us find grams hard to understand, 15 teaspoons of sugar is a much clearer (and more disgusting) metric.

Not to single out raisin bran, most cereals are loaded in added sugars. In many breakfast cereals, sugar is the second ingredient. Sometimes it’s the first. As such, it’s important to read the nutrition information and ingredients carefully. In fact, I’ve written an entire article about buying healthy cereal.

Rather than cow’s milk, I also recommend opting for unsweetened almond milk. It’s rich, creamy and delicious. And it has exactly zero grams of sugar – making it an awesome upgrade to your diet.

Beyond milk and cereal, be suspicious of other breakfast foods with lots of sugar. These include energy bars, yogurts (especially with fruit on the bottom), muffins, certain smoothies and many frozen waffles/pancakes.

And instead of drinking orange juice, apple juice or other sugary beverages, consume the whole fruit. You’ll still get some sugar – but with lots of fiber and other important nutrients. You’ll feel fuller and experience less of a spike in your blood sugar.

So… how many teaspoons of sugar did you consume for breakfast this morning? What’s your number? Let me know in the comments below.

P.S. If you’re looking to lose weight, it takes more than cutting sugar. Download The Davey Wavey Weight Loss Program to get started today!