How do carbohydrates impact your health?

Many people get confused by Carbs and the differences between the simple and complex varieties. This Ted Talk does a great job of explaining them. Let me know what you think and leave a comment below.

Turmeric: Nature's Wonder Drug - Or Not?

Unless you've been living underground, you have likely heard an overwhelming amount of information related to turmeric this past year. Somewhere along the way it was awarded super-spice status and now can be found almost anywhere you look, from supplements, to grocery store products, to even toothpaste!

The benefits of this wonder-spice are mainly anti-inflammatory in nature and for that it has been reported helpful in many diseases such as heart disease, diabetes, depression, and possibly even cancer. In Indian culture they even use it topically to speed wound healing. What can't this spice do?

Recently, however, a report came out saying that we were duped. Curcumin, the active ingredient in turmeric, has little bioactive activity in the body. The report pointed out few studies showing curcumin itself to have any health benefits, and that in fact the compound often breaks down before it can elicit any sort of positive health impact.{1}

Oh no! How could we have gone so far astray, especially regarding an ancient spice that has been used for centuries therapeutically in other countries? Is it simply placebo effect.

Let's hold up for just one second. For starters, before we go dumping all our turmeric capsules down the toilet, let's read the article fully. What exactly are they saying?

Pay careful attention to the wording. The author in this article is mainly discussing the inability to successfully create a drug utilising curcumin. Essentially they are saying we have been unable to isolate this active compound in such a way that has a positive and reproducible effect in the human body. Instead of acting on a target protein as they had hoped, the compound broke down and apparently produced no anti-inflammatory result. The article then goes on to say that we have very few published studies to show any benefits from turmeric, and specifically, curcumin usage, so in their conclusion, the time and money spent on turmeric is worthless.

That is all very interesting, however it is also misleading. First of all, just because they cannot isolate curcumin in a stable form suitable as a drug does not mean that curcumin does not work. The body, as we discover daily, works in mysterious ways. Simply because curcumin does not work on one specific target protein does not mean that it is not producing health benefits by other means.

Secondly, we do in fact have some studies to show beneficial effects. Do a quick search on PubMed and you will see what I mean. Some of these studies use the isolated curcumin, and others use the turmeric whole. Both do have research to show some effectiveness. One study, in fact, showed that turmeric was just as effective as ibuprofen in reducing pain from osteoarthritis.{2} That is exciting news if you ask me! In fact there are many studies showing positive outcomes with arthritis patients.

Additionally, there are also many in-vitro and rat studies demonstrating the anti-inflammatory benefits this spice can have. While obviously these results are not always directly relatable or applicable to humans, the take-away is that this compound is very active and holds promise for a wide variety of disease states.

On the whole, based on this one critique, I would not be so fast to discount the powerful effects turmeric can have for our health. Ancient tradition and wisdom aside, there are actually studies showing benefit which should lead us to conclude that turmeric is actually doing something, but maybe not in the precise way we are looking at it currently.

Don't forget that like with most things in nature, compounds work synergistically. Another reason why food, not supplements and fortification, is paramount for health. For example, we know that the phytochemicals in fruit are more powerful when eaten together in the whole food. When we try to isolate specific phytochemicals to make a pill, we find that the compound is unstable and frankly doesn't work. But these compounds DO work when ingested in the right form and combination that nature intended.

All that to say, keep up with your turmeric if you find it to be working for you. Consider eating it in the whole form in cooking rather than isolated pill forms. If you do choose a pill, purchase from a reputable company and even consider purchasing the same forms used in the studies. When using the whole spice for the root, combine it with other foods known to enhance the bioavailability such as fats and black pepper.

The use of spices, and especially turmeric, is a great addition to an overall healthy diet. While important to take into consideration, don't let one detracting article like this completely change your viewpoint just yet.

By Danielle VenHuizen

References

1. https://qz.com/883829/a-large-scientific-review-study-shows-that-curcumin-in-turmeric-has-no-medicinal-properties/
2. https://www.ncbi.nlm.nih.gov/pubmed/19678780

http://ezinearticles.com/?Turmeric:-Natures-Wonder-Drug---Or-Not?&id=9640980

52 Thermogenic Foods That Naturally Burn Calories As You Eat Them

In these times of the rampant popularity of fad diets with almost everyone wanting to lose weight, it may be difficult for someone to understand which weight-loss method would really be effective. “Don’t eat this, don’t eat that.” Almost all of them say the same. One diet says eat a lot of bacon but don’t eat bread, while another says eat a lot of bread but stay away from the bacon. What do we really need to cut out of our diet in order to lose weight?

The answer is none. Weight loss is a long-term process that takes time and effort, not a 10-day low calorie diet to lose three pounds easy. We don’t need to cut out fat and eat a lot of carbs or eat a lot of protein but say no to the other nutrients to shed off the extra pounds. Why? A balanced diet is called a balanced diet for a reason. Depriving yourself of one nutrient may be helping you lose pounds but not in the long run, because our bodies are used to the balance of these nutrients. Anything imbalanced, of course, has adverse effects.

However, one can still lose pounds while eating a balanced diet. How is this possible?

Total Energy Expenditure

Our total energy expenditure is the energy we use every day. It is quantified using the kilocalorie unit. The TEE of every person is different, because this is affected by age, sex, height, weight, and body composition. For an individual, the TEE is affected by these four personal factors: Basal Metabolic Rate, physical activity, adaptive thermogenesis, and the Thermic Effect of Food. 

Basal Metabolic Rate reflects the total energy needed by the body in order to maintain normal body processes, while physical activity are bodily movements that use up energy. Depending on the level of physical activity, it can take a huge chunk of our TEE. Adaptive thermogenesis occurs when there are dramatic changes to a person’s environment or physiology such as trauma, starvation, conditioning, and stress, which will also lead to increased use of energy.

The Thermic Effect of Food

The fourth factor affecting total energy expenditure by the body is the Thermic Effect of Food. When food is taken in, the gastrointestinal tract muscles speed up their rhythmic contracts, digestive juices are produced and secreted, and nutrients require energy to be absorbed. The increased amount in the body, particularly in the GIT, uses up energy and produces heat, which is a process called thermogenesis.

What is so interesting about thermogenesis is that certain foods have a higher chance of using up more energy than others. When such foods enter our system, they use up our energy stores in order to be digested, also known as glycogen and fat. Glycogen is the storage form of energy coming from the carbohydrates we eat, while fat stores are found in the adipose tissue in the fat surrounding all our tissues. 

Use of these energy stores will help the body “burn” calories along with physical activity. Thermogenesis caused by food is one of the most natural ways to lose weight without deprivation or substitution in the diet. However, effectiveness depends upon what kind of food and how much a person eats.

Carbohydrates

Carbohydrates comprise the biggest portion of our Total Energy Requirements. A 2,000 calorie diet requires about 60% of carbohydrates which is about 300g of carbohydrate-rich food. Research has shown that consuming low-Glycemic Index (GI) foods improve insulin sensitivity and promote weight loss because it does not increase glucose and insulin levels unlike high-GI foods. Glucose is the component in carbohydrates that is taken up by the insulin hormone into the liver to be stored as glycogen. Continuous high intake of high-GI foods can lead to weight gain because essentially, glycogen is stored energy and any unused energy stores will be converted into fat by the body.

Additionally, carbohydrates have a thermic effect of around 15%. This means that when you eat 300g of carbohydrates per day, 45g of it will be released as heat due to thermogenesis (45g is about one whole banana). Low-GI foods have a higher thermic effect than high-GI foods which accounts for the fact that more people tend to lose weight on low-GI diets.

Here is a list of high-GI and low-GI foods.

Fats

Fat, when ingested, is stored in the adipose tissues. It is used as a backup source for energy. The thermic effect of fat is known to be lower than carbohydrates at 3%. On a 2,000 calorie diet, 65g of it is fat, and 20g will be released as heat when digested. Twenty grams of fat is about 4 teaspoons of oil or 8 teaspoons of peanut butter.

Fat has a lower thermic effect than the other nutrients because it is harder to digest and has a longer stay in the stomach. This accounts for the fact that we tend to feel more full after a fat-rich meal and stay full for a longer period of time.

Protein

Compared to carbohydrates and fat, protein has a greater amount of thermic effect. Research have shown that eating high-protein meals have a higher thermic response than high-carbohydrate meals which they attributed to a greater nitrogen turnover or protein metabolism.

Results of experiments also showed that high protein diets led to lower weight gain, lower respiratory exchange ratio, lower carbohydrate oxidation, and higher fat oxidation compared to low-protein diets. Diets with high protein also led to reduced postprandial hunger and desire to eat.

Now that we’ve discussed each nutrient’s thermic effect, let’s get on with the list of thermogenic foods.

Whole Grains

Oats, Quinoa, & Brown Rice

These are complex carbohydrates high in dietary fiber that the gastrointestinal tract cannot fully digest or absorb. Because the body puts in the extra effort to digest these indigestible foods, it burns a lot of its stores in order to do so. What happens in the body is that these carb sources go through the whole GI tract without contributing much of its glucose content compared to other carbs. 

What is the purpose of these carbs then? Oats, quinoa, and brown rice are examples of insoluble fiber. Insoluble fiber speeds the transit time of food from mouth to colon, which is the treatment for constipation. It can also replace white rice, refined breads, and processed carbohydrates as the bulky part of the meal without compromising satiety.

Herbs & Spices

Hot Peppers

Hot peppers can increase the heat production in the body because it reacts to spicy foods through sweating and heat production. Notice when you eat a spicy food, your body temperature spikes up? Moreover, capsaicin, a compound found in hot peppers, is found to aid in weight loss through shifting from carbohydrate oxidation to fat oxidation, which may ultimately lead to loss of appetite and help lose weight.

Black Pepper

A compound called piperine in black pepper is responsible for its thermic effect and the breakdown of some fat cells. It has been known to help the body burn more calories, absorb selenium, cobalamin, beta-carotene, and curcumin, as well as use nutrients more efficiently. A great advantage of black pepper is that it can be added to almost any dish. Not only do you get the benefits of its thermic effect, but you add the extra flavour!

Cinnamon

If you’re a big cinnamon fan, you’re going to love this next bit: cinnamon can help you lose weight by controlling blood sugar. The compound present in cinnamon, which is coumarin, thins the blood slightly which leads to increased blood circulation, which, in turn, increases metabolism. Its blood-glucose-controlling property also makes it an ideal spice for Type 2 diabetics while blood-thinning can be beneficial for those with heart or circulatory problems.

However, coumarin can lead to liver damage if taken in high doses and can interfere with blood-thinning medications. It is essential that one looks into the different brands of cinnamon and their coumarin content before using it for weight loss.

Ginger

Ginger contains capsaicin, a compound also found in other spicy food. It is said to elevate metabolism due to increased heat production and help metabolize fat and protein. Additionally, fat oxidation is impacted by thermic properties of ginger, which can help reduce body fat. Incorporating ginger into your food or drinks can help enhance its flavor but also help you lose weight, especially fat, and improve digestion and metabolism.

Turmeric

Turmeric is the yellow-orange powdered spice that offers the distinct taste of the Indian cuisine. Studies have shown that turmeric can lower fat and cholesterol levels by increasing the amount of cholesterol that is converted into bile in the liver. The active compound in turmeric is curcumin, which according to research can serve as treatment and prevention of obesity-related chronic diseases such as insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms, due to the interactions of curcumin with biological functions.

Cardamom

Cardamom serves to increase motility of food in the intestine. Like cinnamon’s properties, cardamom can also lower blood glucose, regulate insulin, and lower LDL (bad) cholesterol that distributes the cholesterol around your body. Cardamom can be added to dishes and drinks for sweet or spicy flavors and help boost metabolism while you’re doing it.

Cloves

Of all the spices and herbs, cloves have the highest antioxidant level. It can also help boost metabolism and burn more calories. Not only that, it can also help improve digestion and lower cholesterol, which will also help in the weight loss process. Thus, it can be used for weight loss, metabolic syndromes, and obesity. 

Cumin Seeds

The compounds present in cumin seeds that help in weight loss are antioxidants and phytosterols. The latter substance has similar structure to cholesterol and inhibits absorption of the “bad” cholesterol in the GIT. Research shows that three grams of cumin powder daily for three months exhibited reductions in body mass index and waist circumference. It also contributes to the weight loss effort by increasing the body’s basal temperature.

Garlic

Who doesn’t love garlic? Sure, it smells awful, but it adds that distinct flavor to your food. Garlic has many health benefits other than its thermic effect. Due to the compound allicin, it can help reduce LDL “bad” cholesterol and raise HDL “good” cholesterol for a short-term period. Lowering of the bad cholesterol reduces the distribution of cholesterol all around the body and thus decrease its adverse effects.

Mustard

Mustard contains similar compounds in other spices, particularly capsaicin. Other compounds such as allyl isothiocyanates and phytochemicals that give mustard its characteristic flavor can help increase the body’s temperature when eaten, with the same mechanism as other spices. More so, mustard contains only 5 calories per tablespoon; eating this low-calorie condiment can not only help you lose weight, but add that distinct flavor to your food.

Vegetables

Leafy Greens

There is a reason why most weight-loss diets emphasize loading up on your greens. Lettuce, cabbage, spinach, kale, and other green leafy vegetables are low-calorie sources of carbohydrates. These vegetables are rich in dietary fiber, which are complex carbohydrates whose structure prevents itself from being digested in the GIT. These produce a thermic effect on the body because energy is being used in the attempt of digesting indigestible compounds. 

Other than this, green leafy vegetables can be eaten in big portions without guilt. They contain about 16 calories per cup (raw), and one cup can contain a lot of vitamins and minerals that your body needs for efficient use of energy as well as maintenance of normal body processes.

Other Vegetables

This list consists also of fibrous foods such as cauliflower, broccoli, carrots, cucumber, zucchini, squash, gourd, aubergine, corn, brussel sprouts, and many more. They can make you feel full and energized with only a few calories to count. Furthermore, they employ the same mechanism as green leafy vegetables in their thermic effect. Similarly, they also contain the essential vitamins and minerals that we need; preventing onset of symptoms due to nutritional deficiencies. 

Legumes

Black beans, black-eyed peas, lentils, pinto beans, chickpeas, kidney beans, many more beans! They may be known as vegetables but they are mostly consisting of protein instead of carbohydrates. As we know, protein is the nutrient with the most percentage of thermogenesis when eaten. They also contain fiber and resistant starch (starches resisting digestion equals more energy expended) which adds to the thermic effect. Beans are recommended to be served as a side dish at least once a day because they are also rich in vitamins and minerals. Moreover, they contain little to no fat or cholesterol, which makes them a good staple to the dinner plate.

Fruit

Apples & Pears

Fruits are always good alternative snacks to candy bars, chips, or soda. They can also be eaten on the go but provide way much less calories than a bagel or donut. Apples and pears contain simple carbohydrates called fructose that can easily be used by the body for energy. Compared to a cup of coffee, apples and pears can also give energy for a longer time without the extra calories or caffeine crash. 

They don’t raise the core temperature much because they are simple carbohydrates that are easily digested, but they still contribute to the thermic effect caused by carbohydrates and fiber, both of which they contain. More importantly, apples and pears are easy attainable sources of vitamins and minerals that we need for normal body processes.

Vitamin C Rich Fruits

Ascorbic acid is the vitamin needed for good resistance to infections and absorption of iron. Oranges, berries, lemons, tangerines, grapefruit, pineapples, and tomatoes are only a few examples of Vitamin C rich fruits that is ideally a part of the daily diet. These fruits also raise the core temperature of the body because of the energy needed to digest them, but also provides energy and vitamins that can help you do away with supplements.

Other Fruits

If you can think of any other fruit that was not mentioned above, chances are they still contain a lot of vitamins and minerals as well as long-lasting energy that cannot be found in most processed snacks. For most people aspiring for weight loss, replacing unhealthy snacks or drinks with fruit that are just as satisfying but less calorie-dense is an effective strategy.

Protein

As well know so far, protein is the greatest contributor to energy released as heat from food or Thermic Effect of Food. In this list, we will take into account the individuality of these protein sources in terms of other nutrition and weight-loss benefits.

Chicken

Chicken contains a low-percentage of fat compared to beef, pork, or veal. For a single chicken leg, it already contains 8g of protein but only 1g of fat, approximately. Chicken is ideal for low-fat dieters with no desire to pursue the vegan or vegetarian lifestyle. Essentially, a chicken sandwich with whole wheat bread, chicken breast, lettuce, and tomato contains both fiber and protein, which greatly contribute to the thermic effect. 

Turkey

Turkey offers a large amount of protein (30g) for 3.5 ounce portion and only 1.5 gram of fat. When served with other thermic foods, it can really help weight-loss efforts and also build muscle. 

Lean Red Meat

Lean red meat is one of the top sources of protein among all meats providing 16g of protein and only 2g fat for every 60g of pure meat. Who said weight loss involved cutting out the good things in life? Eating lean red meats not only decrease your risks for obesity and cardiovascular diseases, the rich protein source can help you lose weight by raising the core temperature of your body. Examples of red meat are pork tenderloin, lamb chops, filet mignon, sirloin tip steak, bottom round, and many more cuts of meat you can think of. Remember that the key to consistent weight loss without cutting out the things you like from your diet is moderation, and doing away with the gravy.

However, when eating lean red meats, there is still a risk for overconsumption of cholesterol. 

Game Meats

Game meats such as buffalo, venison, deer, elk, bison, and others can be tougher in texture than other meats because of increased muscle movement of the animal. Nevertheless, game meats contain lower amount of cholesterol and higher amount of polyunsaturated fatty acids (good fat), which can be an alternative to domesticated animal meat for those aspiring to lose weight. Protein content of game meat is also significant and contributing to thermogenesis. 

Fish

Another reason to load up on sushi. Fish contain less amount of protein and fat than meats which means you can eat more fish for the same amount of protein and fat in other meats. Other than its thermic effect due to protein, fish contain essential fatty acids that cannot be made by the body, which entails their presence in the diet. You may have heard of these fatty acids, which are called omega-3 and omega-6. EFAs are needed for normal functioning of the body and prevention of many major diseases.

However, eat fish in moderation, like any other food, because they can still contain cholesterol which can lead to other nutrition-related problems.

Other Seafood

Fat content of shellfish and crustaceans vary depending on the species, but protein content remains rich. Lobsters, clams, shrimp, crab, scallops, oysters, and others contain a limited amount of calories and are generally low in total fat and saturated fat. In moderation, seafood is a good weight-loss food for non-vegans.

Eggs

Chicken and duck eggs have moderate amount of fat and cholesterol. This is why it is recommended to only eat one piece per day because one egg already has 8g of protein, 6g of fat, and 86 calories. If you want to lose weight, do away with the double serving of scrambled eggs or eat only the whites, which contains less fat and cholesterol than the yolk. 

Miscellaneous Other Foods

Dairy Products

What are the characteristics of dairy? Dairy products are rich in protein, carbohydrates, and fat. The levels of these nutrients depend upon the type of dairy you are eating. As we’ve said before, protein-rich foods have the biggest percentage of thermic effect and helps the body naturally lose weight. Moreover, the fat content in dairy helps with satiety, which is the feeling that prevents you from eating again. 

Of course, some dairy products are high in fat and if you want to lose weight, you must choose your dairy sources wisely. Some of the best dairy sources that are low in fat but high in protein are cottage cheese, low-fat milk, low-fat Greek yogurt, cottage cheese, yogurts, low-fat cream cheese.

Yogurt

Yogurt is one of the best diet foods there is. As aforementioned, yogurt has a high protein content and very low fat content, which helps in the thermic effect. About half a cup of plain yogurt can already give you 8g of protein and only minimal amounts of fat. However, the best part of yogurt is the presence of live microorganisms which help the GIT digest the food more easily and efficiently, which will help motility. When trying to lose weight, incorporate yogurt into the diet for good digestion without much of the extra calories.

Coconut Oil

Coconut oil is said to be more thermogenic than protein. Why? Because the medium-chain fatty acids you find in coconut oil stimulate your metabolism to a greater extent. Thus, when you replace most of your fat sources with coconut oil, you will be able to lose more weight due to its thermic effect. However, like most oils, its intake should be limited because it still provides about 100 calories per two teaspoons only.

Nuts

Nuts contain dietary fiber, protein, and fat. What have we learned so far? That this combination is a winner for thermogenesis! All of these substances present in nuts contain thermogenic nutrients, dietary fiber being the most thermogenic among the three. This is why nuts make a good pre-, in-between, and post-workout snacks; they provide energy and nutrients without being really bulky. 

Mushrooms

Mushrooms are one of the vegetables that almost has zero calories and also boosts the metabolism. This is why it’s such a good substitute for meat in most dishes. Although it doesn’t provide much bulk or nutrients in the diet, it can replace higher-calorie foods in composite dishes, so you don’t feel quite the difference.

Ice Water

Most diet regimens will tell you to drink a lot of water while dieting. Why? Water will help your body digest your food and dilute your urine so that the GIT doesn’t have to work overtime. Water will also help you feel full, and staying hydrated is important while working out. However, ice water can help you lose weight because the body uses energy in order to lower that cold temperature into normal body temperature. So, you drink ice water, which has zero calories, and your body naturally expends calories on its own!

Green Tea

Teas contain caffeine and very little calories, except when you add milk or sugar. It can help increase metabolism as well as motility, which can help shed off the extra pounds, as studies have shown. A cup of green tea per day can help oxidize fats and melt them off, especially when paired with proper exercise. However, don’t be so quick to add milk and sugar (Remember: sugar is 20 calories per teaspoon and milk is high in fat and calories!). It’s still preferable to enjoy your green tea the natural way. 

Conclusion

All foods have a thermic effect on the body, but some have more of this so-called thermic effect than others. Protein has the most, carbohydrates come second, and fat comes last. Depending on the food we eat, we can raise our body’s core temperature and help our body expend extra energy, which helps us lose weight because energy=fat or carbohydrate stores. Expending energy from fat and carbohydrate stores is good for weight loss, but expending energy from the protein in muscle stores is a no-no, even if you’re desperate to lose weight.

A balanced diet is vital to weight loss and creativity is the key. Here is a list of top ten tips for meal planning and weight loss regimen:

1. Choose foods with moderate amounts of protein and carbohydrates and minimal amounts of saturated fat.
2. Use spices to increase its thermogenic effect. (But easy on the salt)
3. Eat an adequate amount of fiber-rich foods to aid digestion as well as to make sure vitamin and mineral intake is sufficient.
4. Select low-calorie foods to substitute high-calorie foods, especially for snacks.
5. Drink lots of ice cold water, especially before, during, and after exercise. Be sure to get at least 8 glasses in everyday
6. Exercise regularly for at least 60-90 minutes a day, for 5 days a week. Make sure to combine aerobic exercise and strength training.
7. Avoid junk food, fast food, and convenience foods that are very nutrient-dense. Choose fresh foods instead.
8. Learn to control your appetite without depriving yourself. Indulge with your favorite food here and then, but don’t overdo it. Remember, it’s all about reforming your sense of control.
9. Get a weight-loss buddy or join a weight-loss or fitness enthusiasts group.
10. Keep a food diary. This way, you can monitor what you’re eating and see if you’re eating enough, too little, or too much.

This article featured a list of the most thermogenic foods and why they cause this effect. When on a weight loss regimen, you can modify your diet by substituting some of these foods with the foods in your diet that are not as thermogenic, without depriving yourself of the nutrients you need. Because, reiterating what was said before, weight loss is best without starvation and especially without fad diets.

By : HomeGymR

http://homegymr.com/thermogenic-foods-list/

The Skinny Guy’s Guide: Eating To Gain Muscle

Are you the stereotypical skinny guy struggling to pack on any appreciable amount of muscle mass? 

If I have your story right it might go something like this: You eat everything in sight, train your butt off, and check all of the correct boxes when it comes to traditional advice regarding skinny guy eating with little-to-no results to show for all of that hard work.

You sometimes feel like banging your head against the wall out of frustration and are tempted to throw in the towel altogether, relegating your genetic potential as unfortunate. Pretty bleak thinking, really.

Here’s the deal: Forget that line of thinking. If you have less than stellar genetics then, good. Let’s take that as a challenge, move forward, and meet it head-on. Let’s break down what constitutes the typical skinny guy advice, throw it out, and then rebuild a brand new mindset that will get you on the right road to muscle growth, one bite at a time.

How Skinny Guys Are “Supposed” to Eat

Everything you may have read about skinny guys eating habits for muscle gain might have had you simply eat anything and everything. The thought process was to eat as many calories as you can—since you supposedly have nothing to lose. Copious amounts of carbohydrates, fats, and sugar were suggested and ingested without any regard for health, wellness, or optimal metabolic processing.

Many from the skinny camp who religiously stuck with said practice gained weight—but the wrong kind of weight. Skinny-fat bodies were constructed replete with twigs for arms and legs and a belly to store unwanted fat. Yes, weight was gained, but at a horrible and needless expense.

A Flawed System of Mass Gain

This unofficial skinny guy principle backfires in many ways. Let’s take a look at a few flaws in the system:

• Blindly eating all amounts of anything will trend the lifter to eat foods that they enjoy most. Since the flood gates are opened for a free for all most will steer toward junk food, fast food, and other unhealthy choices. The result is fat gain because an excess of carbs, namely sugar, are eaten haphazardly.

• Protein isn’t prioritized. Carbs are filling and eating the proper amounts of proteins and healthy fats take a backseat to the latest buffet special. The result: Less protein equals less protein synthesis which means less muscle building.
• A massive amount of carbs slows you down. Playing yo-yo with your blood-sugar levels isn’t the best scenario for muscle growth. Complex carbs are still as important to the skinny guy as they ever were. Plus, excess sugar intake will only be stored as useless body fat. 
• There is no rhyme or reason. Blindly eating massive amounts of food with no plan in place isn’t the best approach either. Imagine trying to build a house without a blueprint. Making stuff up as you go is good for a night out, but not for the skinny guy trying to add quality weight.

A Better Approach for Muscle

There is a better, more effective way to pack on the good type of weight. This may sound a bit dull and mundane, but a balanced diet full of quality protein, complex carbs, and healthy fats is still the best way to go. Why not just eat everything? It’s way too much fun to pass up, right?

Eating the correct portions of macronutrients will always be the best option in the long run. You’ll be leaner, have more energy, and you will build more muscle in the meantime. Let’s now break down what constitutes a healthy eating plan that will add quality, lean muscle without the excess.

Diet Principles for the Skinny Guy

• Eat frequently enough. Yes, meal frequency is a hotly debated topic as of late, but if you’re struggling to add muscle then you need to eat often, period. This is for the simple fact that you need to eat more quality food each day than the average Joe. Shoot for at least three square, balanced meals and two nutrient dense snacks per day. The objective isn’t to stuff yourself silly for only a meal or two, but eat more moderate-sized meals more often.
• Eat around one gram per pound of bodyweight of high-quality protein per day. Yes, you need protein but not pounds and pounds per day of the low-quality stuff. You need your protein to work for you in an efficient way without the added calories from fat or other foodstuff fillers. Go with one gram per pound from lean meats, turkey, fish, eggs, low-fat milk, low-fat cheeses, Greek yogurt, and trustworthy protein powders.
• Start with two grams of complex carbs per pound of bodyweight. After around four weeks or so you can increase that to three grams per pound if you aren’t gaining any weight and/or feel as if you’re not recovering from training or just simply feel drained and in need of a calorie boost. In rare cases you could have a few days of high carbs where you would increase your intake to four grams per pound, but if you find that you are gaining too much fat, cut back.
• Eat healthy fats. Healthy fats such as avocado, nut butters, olive oil, and all types of nuts help in many ways. They provide extra energy, help regulate hormones, and provide satiety at mealtime. Since one gram of fat provides more than twice the amount of calories as carbs and protein, try not to go overboard too much.
• Cheat. No, this isn’t a green light to go all out and eat everything in sight without any rhyme or reason. Let’s not fall back into old habits. Here I am talking about having a cheat day or two during the week. During each cheat day choose one or two meals and go wild. This way you’re not going off the deep end and jeopardizing your steadfast effort to stay on the lean side of the fence. Have a cheat meal or two and then get back on the horse.

Sample Skinny Guy Diet Plan

Now it’s time to put your money where your mouth is, literally. The following eating plan is for the average skinny lifter wanting to gain lean muscle weight. It contains around one gram of protein per pound, 2 grams of carbs per pound, and healthy fats for the 180 pound lifter.

Meal 1 - Breakfast

• 3 whole eggs and 3 egg whites scrambled or omelet-style, 1 cup of Greek yogurt (or 1 scoop of whey protein instead of yogurt)
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or 1 cup (dry) oatmeal mixed with skim milk or water

Meal 2 - Lunch

• 6 to 8 ounces of chicken breast, salad with ½ avocado with an oil-based dressing, and other favorite vegetables
• Baked potato, sweet potato, or 2 cups cooked rice

Or

• 2 slices or wheat bread, 6 to 8 ounces of chicken or turkey, 2 slices of cheese, low-fat mayo or mustard, and 1 piece of fruit

Meal 3 - Pre-Workout

• 1 apple or other piece of fruit such as blueberries or banana
• 1 cup of Greek yogurt and 1 scoop of whey protein powder
• Handful of mixed nuts

Meal 4 - Post-Workout

• 1 scoop of whey protein powder, 1 piece of fruit

Meal 5 - Dinner

• 4-6 ounces of fish, chicken, ground meat or turkey, as much green vegetables as you want, salad, 1 potato or 2 cups cooked rice

The Best Advice Is to Stay Balanced

An all-day every-day buffet isn’t the best option to pack on quality, lean muscle. You still need to adhere to the basic healthy eating principles set out for every individual. Lean proteins, complex carbs, and healthy fats will work for you without all of the extra baggage that comes with daily binging. It’s time to pack on muscle one quality bite at a time.

By Brad Borland

http://breakingmuscle.com/healthy-eating/the-skinny-guy-s-guide-eating-to-gain-muscle

4 Popular Diet Tips - YOU SHOULD NEVER FOLLOW!!

Let me know what you think about these 4 Myths, have you heard or believed them before? Leave comments below.