Nutrition

What Foods Can I Eat on the Sirtfood Diet?

Updated on December 8, 2022 by Tina Clark

Having a diet that has the Sirtfoods as its basis will make you healthier and less likely to suffer from disease. The reason why is because the Sirtfoods have a lower risk of causing diseases than other food types. Here are some foods that you can eat on the Sirtfood diet.

What Does SIRTFOOD Mean?

The term ‘Sirtfood’ is a combination of two words – ‘sirtuin’ and ‘food’. Sirtuins are a class of proteins found in human cells involved in myriad biological processes, such as regulating metabolism and stress response.

Recently, research has identified certain natural foods with the ability to activate sirtuins, earning them the nickname ‘sirtfoods’. While not all sirtuin-activating plant compounds have been identified yet, some commonly consumed items known to be sirtfoods are dark chocolate, strawberries, green tea and extra virgin olive oil.

The most exciting aspect of these findings is that regularly consuming these foods could help maintain health by optimising metabolic processes, as well as preventing age-associated disease and ultimately extend lifespan.

Red wine

Several years ago, a new diet called the Sirtfood diet emerged. It is based on the idea that certain foods can activate a protein called sirtuins. These proteins have been shown to regulate metabolism, inflammation, and cell death. They also play a role in detoxification and DNA repair. They can also help to prevent some illnesses.

Sirtfoods are high in antioxidant polyphenols. These nutrients are supposed to help your body burn fat faster. In addition to this, sirtfoods are known to help protect your cells from inflammation.

Sirtfoods are also known to increase muscle mass. Sirtfoods are also known to help prevent chronic diseases such as diabetes. They are also said to help you maintain weight loss.

The first stage of the diet requires you to consume only one sirtfood-rich meal a day. The diet also encourages you to drink green tea. Green tea has been shown to improve your blood sugar levels and increase fat burning. It also helps you maintain good blood pressure.

The second phase of the diet requires you to consume three meals a day that are enriched with sirtfoods. Phase two lasts for 14 days. It allows you to consume up to 1,500 calories a day.

The diet can be difficult to follow. You have to consume sirtfoods at least once a day, and resist eating foods that you love. You also have to consume your meals at least two hours before dinner.

Chocolate

Basically, the Sirtfood diet promotes eating a variety of healthy foods to increase health and burn fat. It also includes a few superfoods like red wine, dark chocolate and green tea. Basically, you will replace unhealthy processed foods with healthy ones.

According to the Sirtfood diet, dark chocolate contains healthful plant nutrients that boost your longevity. It is also one of the few foods that have the ability to burn fat. It contains theobromine, a chemical that may lower your risk of heart problems.

This type of diet is not for everyone. It also requires a lot of work to adhere to. Despite its name, the Sirtfood diet is not a fad diet. It focuses on foods that are good for your body and that are high in polyphenols, a type of antioxidant.

The Sirtfood diet is divided into two phases. The first phase involves fasting and cutting calories. The second phase involves eating more whole meals. It also includes more green juices and superfoods.

The Sirtfood diet has been popularized by nutritionists Aidan Goggins and Glen Matten. They say it has helped them lose weight and get healthy. The theory behind it is that when you cut calories, your body activates a “skinny gene,” which is a fancy way of saying that it turns on the fat-burning process.

A recent study from Harvard University found that consuming three bars of dark chocolate each month can lower your risk of premature death by 35%. That’s not enough to say that dark chocolate is a miracle weight loss food.

Coffee

Among the foods that can be eaten on the Sirtfood diet are coffee, red wine, and dark chocolate. According to the diet, these foods will help you to lose weight and stave off chronic diseases. They are also considered to be antioxidant rich.

The Sirtfood diet is a weight loss program that is based on the principles of sirtuins. These are proteins that are involved in many of the biological processes of the body. They are responsible for regulating the body’s metabolism. They also help to protect the body’s cells from stress and inflammation.

The diet is divided into two phases. Phase one involves juicing. In the first three days, you’ll consume three green juices. The second phase requires two meals and one green drink per day. This allows you to get 1,500 calories per day.

Phase two is designed to give you the support you need to keep your body healthy. It includes three meals per day, which should be sirt food rich. This diet can be adapted to meet your needs.

This diet does not include any animal products. You can still eat milk, cheese, and other dairy products, but you need to limit the amount you consume. The authors of the diet believe that milk can interfere with the body’s ability to absorb nutrients. The authors recommend a combination of vegetables, fruits, and grains.

The authors of the Sirtfood diet say that the best time to eat is first thing in the morning. This is because food consumed later in the day is more likely to be stored as fat. The diet also suggests avoiding caffeinated drinks, which are known to cause headaches and insomnia.

Green juice

Adding green juice on the Sirtfood diet is a great way to boost your daily vitamins and minerals. It can also help you burn fat. Boosting your metabolism is a key part of losing weight. Sirtfood green juice also contains a variety of nutrients that can help with digestion.

The Sirtfood diet is based around a group of proteins called sirtuins. These proteins help regulate your body’s metabolism, inflammation, and other functions. These proteins are said to help you burn fat and protect your cells from inflammation.

Sirtfood diet recipes call for juicing and eating a variety of foods that are high in sirtuins. The diet recommends eating three sirtfood-rich meals per day. These foods are supposed to boost your immune system, increase muscle mass, and regulate your metabolism.

The diet calls for a calorie restriction of just under one thousand calories a day. This is a relatively low calorie diet, and will help you lose weight in the first seven days.

The Sirtfood Diet Book has a wide range of recipes that are suitable for most people. It also includes a vegetarian and vegan option. The Sirtfood diet is a popular diet with celebrities such as Jodie Kidd and Lorraine Pascale.

The diet recommends eating green juice daily. The green juice is rich in fiber, which is essential for digestive health. Fiber also helps regulate blood sugar levels.

Sirtfoods are healthy and lower disease risks

Various plant-based foods called “sirtfoods” have been found to lower disease risks. These compounds are thought to activate sirtuins, which are proteins that regulate the metabolic processes of the body. Sirtfoods also lower inflammation, which is associated with cardiovascular disease.

Sirtfoods have also been shown to have anti-aging properties. They may be able to extend human lifespan and may help with weight loss.

The main components of the Sirtfood diet are fruits, vegetables, grains, nuts, oils, and spices. Sirtfoods are rich in antioxidants, which have been found to lower the risk of cardiovascular disease.

Phase one of the Sirtfood diet involves limiting calories for seven days. This means eating as few as 1,000 calories per day. In phase two, the Sirtfood diet recommends eating three Sirtfood-rich meals per day. These meals include one green juice per day. The diet also includes optional sirtfood snacks.

The first phase of the Sirtfood diet can be repeated anytime to help with weight loss. The diet also encourages increasing food intake gradually. The diet can also be modified to include sirtfoods without calorie restrictions.

Sirtfoods are a group of plant-based foods that have been found to contain high levels of sirtuins, proteins that regulate metabolism, inflammation, and other bodily functions. Scientists believe that these proteins activate similar molecular targets as calorie restriction.

Sirtfoods have been studied in animal studies for decades, but research on sirtuins in humans is still limited. While calorie restriction can improve health outcomes in laboratory animals, the effects of sirtuins are difficult to study in a controlled environment outside the laboratory.

Sirtfood diet reverts back to old eating habits

Often, when people go on a diet, they lose weight and then revert back to their old eating habits once the diet is over. This is because the diet causes the body to adapt to lower calorie intake.

The Sirtfood Diet is a low-calorie eating plan designed to burn fat and boost metabolism. It is based on the theory that certain foods activate the sirtuins in the body, which regulate inflammation and metabolism. The sirtuins protect cells from inflammation, which is a key cause of disease.

The Sirtfood diet is designed to help you burn fat and keep it off. It combines the best of plant-based foods, which are rich in antioxidants, anti-inflammatory compounds, and essential nutrients.

In the first seven days of the Sirtfood diet, calorie intake is drastically cut. After the first week, you can eat a sirtfood-rich meal once a day. The diet also calls for eating a green juice each day.

The Sirtfood diet focuses on eating foods that contain sirtuins, which are proteins that activate the metabolism and fight inflammation. Sirtuins also regulate aging and metabolism, and help protect cells from dying during stress.

Although the diet does help you lose weight, experts warn that it may not be effective in the long run. Ultimately, the diet is too short to have a lasting impact on health.

Unlike other diets, the Sirtfood diet does not require calorie counting. The diet also does not vilify certain food groups. This means that you can eat foods that you love. However, it is important to maintain a balanced calorie intake throughout the diet.

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Top 10 Anti-Inflammatory Foods to Eat for 2024

Updated on June 23, 2024 by Tina Clark

Keeping a healthy diet is important and eating foods that are considered anti-inflammatory is a good way to start. But there are many foods out there that you might not know about. Fortunately, there are a few good options out there, and we’ve compiled a list of the top 10 anti-inflammatory foods you can eat in 2024.

Greens

Adding greens to your diet can be a great way to fight inflammation. These foods are packed with antioxidants, vitamins, minerals and other nutrients. They can also help reduce your risk of various cancers, improve your brain health, and increase your heart health. Here are a few ways to include them in your daily diet.

Dark leafy greens are a great source of antioxidants and anti-inflammatory nutrients. They contain lutein, anthocyanins, beta carotene, and minerals. They’re also high in fiber and protein. This is important since a diet rich in these nutrients can help balance your blood sugar and enhance your detoxification processes. They’re also great in smoothies and protein shakes.

Green tea has been shown to have anti-inflammatory properties. It contains Epigallocatechin-3-gallate, which has been found to suppress the production of pro-inflammatory cytokines. It’s also been shown to reduce the risk of diabetes and cancer.

Leafy greens contain Vitamin E. This vitamin is one of the best natural antioxidants and can help reduce inflammation. It can also protect your heart, improve brain health, and improve your skin.

Dark leafy greens also have the best natural source of vitamin E. They’re also high in antioxidants, including vitamins A, C, and K. They can also be used to replace iceberg lettuce in salads.

Must Read: Should You Eat Carbs After a Workout – Build Muscle, Burn Fat – Fast Carbs After a Workout? Carbohydrates are the present day villain of the macronutrients. People following keto diets have decided to forego them completely, relying on their livers to synthesize ketone bodies from which they derive their energy. Continue reading

Nuts

Adding nuts to your diet can provide great benefits, especially if you have a tendency towards inflammation. Nuts are packed with healthy fats, fiber, and protein. They also contain phytonutrients, antioxidants, and phenolic compounds.

Studies have shown that people who consume a lot of nuts have lower levels of inflammation-causing molecules. This may explain the link between nut intake and cardiometabolic diseases.

Some studies have also indicated that nuts may help with cognitive impairment. They may improve attention, executive function, visual-spatial abilities, and processing speed.

A study found that participants who ate five or more servings of nuts per week had fewer inflammatory biomarkers. The association remained significant even after adjustment for body mass index.

In addition to nuts, fatty fish such as tuna, salmon, and mackerel are also anti-inflammatory. They have high levels of omega-3 fatty acids.

Walnuts are also a good source of anti-inflammatory benefits. They contain a large amount of alpha-linolenic acid, an omega-3 fatty acid that has been shown to reduce inflammation.

Another anti-inflammatory food that you may want to consider is green tea. Green tea contains antioxidants, and it also has anti-inflammatory properties.

Another healthy food to include in your diet is avocado. Avocados are packed with heart-healthy fats.

Green smoothies

Adding anti-inflammatory foods to your diet can help your body heal quicker. Eating these foods can also help reduce chronic inflammation.

A green smoothie is an easy way to get healthy foods into your diet. The recipe uses simple, everyday ingredients and contains vitamins, minerals, and fiber to fight inflammation. It also promotes better healing and builds healthy long-term habits.

Leafy greens, such as spinach, are excellent sources of antioxidants and vitamins. They also contain chlorophyll, which helps the body detoxify. These foods are also high in iron and calcium.

Dark leafy greens, such as kale, are also a good source of fiber. They also contain healthy monounsaturated fats. They are also an excellent source of vitamin C.

Bananas are also great for reducing inflammation. They are high in fiber and contain antioxidants. They also contain potassium, which is good for your heart.

Avocados are rich in magnesium and omega-3 fatty acids. These foods also contain soluble fiber that protects your body from inflammatory compounds. They also have anti-bacterial properties.

Turmeric is also a great anti-inflammatory food. It contains curcumin, which is a powerful antioxidant. Turmeric is also known for reducing acne and improving skin health.

Olive oil

Those who follow a Mediterranean diet are often recommended to include olive oil as a healthy fat source. Olive oil contains antioxidants that help prevent oxidative stress, which can lead to cardiovascular disease. It also has compounds that reduce LDL cholesterol. Olive oil has also been linked to a reduced risk of diabetes and cancer.

One of the most prominent antioxidants in olive oil is oleocanthal. This compound also has anti-inflammatory effects. It works similarly to ibuprofen.

Another key antioxidant is hydroxytyrosol. It has anti-cancerous effects and has a powerful anti-inflammatory effect. It’s also known to inhibit platelet-activating factor. This is one of the risk factors for stroke.

Another anti-inflammatory compound is curcumin. It stabilizes blood sugar and relieves muscle and joint aches. It can be used in soups, stews, and vinaigrettes. It’s also found in turmeric and flaxseed oil.

Olive oil is also rich in oleic acid, an omega-three fatty acid. It helps facilitate wound healing and may reduce LDL cholesterol. It may also improve bone health.

In addition, olive oil contains oleocanthal and polyphenols, which are both powerful antioxidants. Olive oil also contains a variety of other health benefits. It’s believed to be beneficial for the cardiovascular system, and may have cognitive benefits. It’s also been linked to weight loss.

Onions

Having an anti-inflammatory diet can help alleviate some of your inflammation symptoms and lead to better overall health. Chronic inflammation is a major contributor to major diseases such as cancer, cardiovascular disease and type 2 diabetes. You may be surprised to learn that many grocery store foods are a great source of anti-inflammatory properties. Whether it’s a smoothie, a meal or a snack, these foods are a great way to help tame inflammation in your body.

One of the most powerful anti-inflammatory foods is garlic. This nutrient is naturally anti-viral, anti-fungal and antioxidant. It also has a powerful immune-boosting effect. It has been used therapeutically for many years. Its anti-bacterial properties are also important.

Other anti-inflammatory foods include fruits and vegetables. These are packed with antioxidants and other beneficial compounds. These foods are also high in fiber. Fiber can help reduce inflammation in the body and also helps prevent the formation of C-reactive protein. Fiber has also been linked to improved heart health.

Beets are also a good source of anti-inflammatory compounds. They contain powerful plant pigments known as betalains. They also help protect against cancer. Beets are also packed with fiber and folate. They are an excellent source of omega-3 fatty acids. Adding beetroot to your diet can help reduce inflammation and protect against heart disease.

Turmeric

Adding turmeric to your diet can have many benefits. It is known to relieve inflammation, fight off infections, and promote bone health. The spice is available in fresh, dried, and powdered forms.

The spice is an excellent source of antioxidants and Vitamin C. You can easily incorporate it into your diet. It is also a good source of fiber, which will help reduce inflammation in the body.

Turmeric has also been used for medicinal purposes in different cultures, including Chinese medicine and Ayurvedic medicine. There is some evidence that it has antiseptic properties. It also contains an active ingredient called curcumin. It is an antioxidant, and it can inhibit the growth of cancer cells.

A good place to find turmeric is in the spice aisle of your local grocery store. You can also purchase turmeric supplements. However, turmeric does not have all of the nutrients your body needs, so a balanced diet is the best way to get the most benefit from this spice.

Turmeric is a powerful antioxidant, and it can also be beneficial to your heart. Studies have shown that it can lower bad cholesterol and protect your heart from heart disease.

It is also known to help cure a cold or flu. Studies have also shown that it can help relieve pain and inflammation in osteoarthritis.

Coldwater fatty fish

Including coldwater fatty fish in your diet is one of the top anti-inflammatory foods you should be eating in 2024. They’re rich in omega-3s and contain essential protein, which can help protect your heart. They’re also low in calories, so they can help slim down.

They’re a great source of fiber and antioxidants, which can fight inflammation. They also contain vitamin B12, which can support nerve function.

Other foods high in omega-3 fatty acids include walnuts, beans, and tuna. They may also help reduce chronic diseases, such as heart disease and arthritis.

Coldwater fatty fish should be eaten in moderation. Some types contain mercury, which can be harmful. Also, some fish are high in dioxins, which may increase the risk of heart disease.

You should also avoid processed foods, which contain trans fats. Saturated fats and sugar cause inflammation. Saturated fats can raise cholesterol and increase your risk for heart disease. Similarly, fried foods and other foods high in trans fats are also pro-inflammatory.

You should eat more fruits and vegetables in your diet. These are high in antioxidants and phytonutrients, which can reduce inflammation and help your immune system. They also contain vitamins and minerals that can lower your risk for heart disease.

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Dirty Bulking Vs Clean Bulking: Which is Best?

Updated on March 15, 2022 by Brad Murphy

If you want to gain muscle mass you will need to bulk up. There are two types of bulking diets you can choose – the dirty bulk and the clean bulk. This article will explain the differences, the positives and negatives of each and provide a conclusion – is a clean bulk better than a dirty bulk, or visa versa?

which is best a clean or dirty bulk — Bulking up is important if you want to gain muscle. But is the best method – a clean or dirty bulk?

In the world of bodybuilding, there are two ways to bulk up and gain weight. One way is dirty bulking where you eat anything and everything in sight with no regard for nutrition or calories. The other way is clean bulking where you focus on consuming high-quality food that will provide your body with all the nutrients it needs to build muscle quickly and efficiently.

Which one should you choose? Should I eat carbs after working out?

In this article, I’ll break down both dirty bulking vs clean bulking so that you can decide what’s best for your muscle building goals!

Must Read: Build, repair, and recover faster with Crazy Nutrition’s TRI-PROTEIN formula. Made with 6 natural, non-GMO proteins that break down in 3 phases for more energy and strength than regular whey, hemp, or soy protein formulas

What is Bulking – What Does it Mean in Bodybuilding?

Bulking is a term used in bodybuilding to describe the process of gaining weight and muscle. The idea behind bulking is that you consume enough calories to support your goal, which is usually adding more size so that you can then cut later on when it’s time for showtime!

Dirty Bulking vs Clean Bulking

The two main ways people bulk up are dirty bulks or clean bulks. Dirty bulkers typically eat anything they want including fast food, candy bars, soda drinks – without paying attention to nutrition labels or calorie intake.

While clean bulkers focus on eating cleaner foods like lean proteins (chicken breast), healthy fats (avocado), complex carbohydrates (sweet potatoes) and high-quality snacks such as protein shakes.

What is Dirty Bulking?

Dirty bulking is the act of eating large quantities of junk food and fast food in order to bulk up quickly.

The goal behind dirty bulking is to pack on as much weight as possible, regardless if it’s muscle or fat.

Dirty bulkers will eat anything they can lay their hands on with no regard for calories or nutritional value whatsoever.

Foods to avoid for belly fat reduction — The burger – a staple food for dirty bulkers

Typical Dirty Bulk Foods

Popcorn
Cookies and cake (anything made with sugar)
Chips and other high calorie snacks like chocolate bars, candy etc.
Greasy fast food burgers

The problem is that because they eat so much junk food, dirty bulkers are at a higher risk of developing eating disorders such as binge eating disorder or bulimia. They also have an increased chance of developing heart disease from bad fats and high cholesterol – both traits common in the average American diet. Not to mention their poor sleeping pattern due to late night snacking will lead them crashing into fatigue throughout the day which makes it hard for them exercise or function properly.”

What are the Pros of a Dirty Bulk?

The main pros of dirty bulking would be that you’ll gain a lot more pounds relatively easily without any great effort put into your diet plan since all you’re doing is eating whatever you want whenever you want. Another pro might be not having to worry about counting calories because there won’t be any! In addition, other benefits include being able to fit into a smaller size of clothes as well.

What are the Cons of a Dirty Bulk?

The con’s to dirty bulking would be that you may gain more fat than muscle and so your weight will not be where it needs to be for optimal performance in the gym, which means less gains! Dirty bulkers also run a risk of developing eating disorders because they don’t have any control over what or how much food they’re putting into their bodies. Furthermore, there is an increased risk for heart problems due to all the saturated fats being consumed from greasy foods. Lastly, if you decide on doing clean bulk during this time then these issues arise once again- when trying to reverse back down to a “lean” state post-bulk/cut cycle.

What is Clean Bulking?

A clean bulking diet is when you eat an increased amount of calories and healthy food, rather than unhealthy/”dirty” foods. It’s important to note that the word “clean” does not refer only to top quality products in a given store- it also refers to eating high calorie meals with clean carbs such as oatmeal or brown rice, lean protein from chicken breast without skin (or beans/tofu), vegetables like broccoli, green peas and carrots etc., legumes for example lentils or chickpeas which are rich sources of fiber and then supplementing your diet with multivitamins.”

Clean bulking is often recommended by fitness experts because they don’t have any harmful effects on performance. It is also a healthier muscle gain.

Typical Clean Bulk Foods

Oatmeal
Brown Rice
Beans/Tofu
Chicken Breast without skin or with less fat content
Broccoli, Green Peas and Carrots

Clean” carbs like oatmeal or brown rice have a higher chance of causing runners stomach. It’s important to note that the word “clean” does not refer only to top quality products in a given store – it also refers to eating high calorie meals with clean carbs such as oatmeal or brown rice, lean protein from chicken breast without skin (or beans/tofu), vegetables like broccoli, green peas and carrots etc., legumes for example lentils or chickpeas which are rich sources of fiber and then supplementing youra diet with healthy protein bars or shakes.

If you want to clean bulk, it’s important to eat high calorie meals that are also high in fiber-rich carbohydrates such as oatmeal or brown rice and supplementing your diet with a variety of healthy protein sources including eggs, turkey breast meatloaf made up primarily of lean ground beef, nuts like almonds just few examples.

What are the Clean Bulk Pros?

No harm done – Clean bulkers won’t experience many unwanted side effects like stomach cramping, inability to sleep at night or lack of energy during the day.

What are the Clean Bulk Cons?

Clean bulking will not lead to weight gain as quickly as dirty bulkers (because of all the time spent eating clean foods). Clean bulkers should also be careful about when they decide to stop because it may take a long time for them to return back their original weight.

The “yo-yo” effect is more likely with this type of diet plan than if you were just going on and off diets in cycles. If you are trying cleans too many times, then your body can start adapting by decreasing its metabolism rate which means that your calorie intake wouldn’t feel significantly different despite having been fasting from junk foods.

There is a lot of misconceptions about clean bulking out there as well, and they are not all true either. Clean bulkers can also reach the desired weight by being too tired to exercise or get in their normal workouts because they have been eating more calories than what their body needs everyday (also known as overeating) with mostly healthy foods like vegetables, fruits, whole grains, lean meats and other quality carbs from sugar-free sources.”

Which is Best – Clean or Dirty Bulk?

When you are trying to build muscle, which is the best way? Clean bulking or dirty bulking. What is the conclusion of which one is better for bodybuilders? When you add up all the pros and cons, what type of foods should bulkers eat to gain more muscles faster than others?

Clean Bulkers Vs Dirty Bulkers

There are a lot of misconceptions about clean bulking out there as well, and not all of them are true either. Clean bulkers can also reach desired weight by being too tired to exercise or get in their normal workouts because they have been eating more calories than what their body needs everyday (also known as overeating) with mostly healthy foods like vegetables, fruits, whole grains, lean meats and dairy.

One misconception about dirty bulkers is that they are the ones who eat only junk food like candy, ice cream, soda pop and other sweet treats while adding in weight rapidly with little to no exercise. This may be true of some people (but it’s not everyone) but there are also a lot more misconceptions about them eating unhealthy foods than what we think too.

Dirty Bulking vs Clean Bulking, Which Is Better – Conclusion?

This answer will look different for every person depending on their goals as well as how much time they have been lifting weights or exercising regularly before beginning the bulk process. It would depend on if you want to get big fast by being able to maintain your desired bodyweight without gaining an excessive amount of fat at the same time because clean bulking can be a lot more time and work intensive for some people.

Clean bulking is much healthier than dirty bulking because it allows you to eat foods that will help with muscle growth, strength gain and are easy on the stomach instead of burning through your digestive system by eating unhealthy food choices like fast food all day every day.

The best way to do clean bulk would be if you don’t have an excessive amount of fat or weight already so when starting out it’s easier to add in those extra calories without feeling too heavy from them while staying healthy at the same time. That being said, there are still ways to get big quickly but not as slowly either depending on how disciplined of a person they may be such as what kind of cardio should be done to burn fat.

A dirty bulk is when people will just eat anything they want and as many times a day without any regard for the body’s needs which can lead to weight gain, health problems such as high blood pressure or diabetes because of all those processed sugar carbs that are not natural like fruits and vegetables would provide. This type of bulking may make someone feel weak if there isn’t enough protein, calories or minerals in their diet but it could still work depending on how disciplined they were with this kind of eating routine instead.

So what do you think? Is clean better than dirty for gaining muscle mass quickly? Let us know your thoughts! Share this blog post so we can see what others have to say about.

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Radbulk is an all-natural bodybuilding supplement that’s designed to be a safe alternative to Testolone.
Ostabulk a natural SARM alternative based on Ostarine MK 2866.
YK11 Myostatin or YKBulk. If you want to bulk up quickly and thinking using YK11 Myostatin then use YKBulk instead – it’s just as good, cheaper and won’t cause side effects. It’s also legal!

What Foods Should I Avoid Eating If I Want to Lose Belly Fat?

Updated on December 3, 2022 by Tina Clark

The most important question for those who want to lose belly fat is “what should I eat?” The answer to this question may seem simple, but the truth is that it’s not. There are many foods you may think are healthy and nutritious, but in reality they’re doing more harm than good. It can be difficult to know what types of foods you should avoid eating because there are so many conflicting opinions out there – some say don’t eat any processed food while others say only eat whole foods.

You want to lose belly fat? The first thing you need to do is stop eating high calorie foods. Fats are stored in the stomach, so if you’re looking for ways to reduce belly fat, then it’s important that you avoid these high-fat foods.

Some of the worst offenders include: bacon, steak, butter and cheese.

If your goal is weight loss or just a healthier lifestyle in general, then make sure that these items never touch your lips! If you are looking for great food ideas for your pre workout then this article is for you

1. Dairy products

Avoiding milk and cheese isn’t always an easy task. However, if you’re looking to lose weight and belly fat specifically, then it is important that you avoid these dairy products as much as possible.

Dairy products are often high in calories with large amounts of saturated fats which will lead to more belly fat storage on your stomach.

What can I replace dairy and milk with?

If you’re trying to lose belly fat, then it’s important that you avoid these high-fat foods. Dairy products are often high in calories with large amounts of saturated fats which will lead to more belly fat storage on your stomach.

What can I replace dairy and milk with if I want a healthy diet without excluding any major food groups?

There is no one specific answer as this depends mainly on your personal preference but some options include almond or soy milk, rice milk, coconut water drinks or just plain filtered water. Avoiding processed carbs such as white breads or pasta is also an excellent way for those who are looking to get leaner too!

What should I do if I need help cutting dairy from my diet?

One way you can cut out dairy is by using a milk substitute, such as almond or soy. Another option would be to replace cheese with hummus which still has the same consistency and flavour but contains less fat from animal sources than typical cheeses do.

If you’re looking for more meal ideas that are high in protein without any dairy products, then we have plenty of recipes on our website!

2. Potato chips

Snacking while watching TV is a source of weight gain. Snacking on these processed foods can cause weight gain, obesity and even IBS.

To reduce belly fat, you should avoid eating chips of any sorts like potato chips or french fries although they are tasty.

Junk food is filling, but it doesn’t provide your body with the nutrients and vitamins that lead to weight-loss.

So instead of snacking on unhealthy food when watching TV, make sure your snacks have protein in them such as beef jerky or almonds which contain less sugar than most sugary products do so it won’t spike up your blood sugars levels too much!

3. Soft drinks

Try to swap out cola or soda for water. Soft drinks are full of sugar and calories that can lead to weight gain.

Drinking water will be healthier for your body, it also has less calories than soft drinks do, which means you’ll lose more belly fat in the long run!

To reduce belly fat, try not drinking soda or cola as they both contain a lot of sugars and carbohydrates that could easily cause weight gain.

Instead drink plenty of water throughout the day; this is healthy for your body by providing vital nutrients and vitamins but doesn’t have any sugar or carbs like soda does so it won’t spike up blood glucose levels too much!

4. Processed baked goods

A mid morning croissant or doughnut is not ideal. What should I replace processed baked goods with?

Processed baked goods such as croissants and doughnuts are not the best choice for a mid morning snack. Replace these with something healthier, like fruit or whole grain breads that have good sources of fiber!

5. Fried foods

Replacing French fries with salad. Avoiding frying your chicken and have it grilled instead.

Why should I avoid fried foods?

Avoid fried foods because it is rich in unhealthy oils and fats.

Fried chicken has been known to have a high content of fat, which can lead to belly fat if consumed too frequently! Have your grilled chicken instead for lunch or dinner!

Start by replacing French fries with salad at the side dish section next time you go out for fast food. It will be healthier without all those extra calories from oil that fried french fries contain!

Fried foods such as French fries and fried chicken are not the healthiest options. Replace these with healthier choices like grilled meats instead of frying them, or opt for a side salad rather than fries!

6. Margarine

Steer clear or margarine or butter because it’s fatty and calorific.

Margarine and butter are not the healthiest options.

Avoid these by using olive oil for cooking or baking instead!

Margarine is a type of fat that you need to steer clear off if you want to lose belly fat.

Butter should be avoided as well because it contains high levels of calories, which can lead to weight gain in other areas such as around your stomach area due to an increased metabolism from all those extra calories being processed into fats!

Trans fats are also bad for you so eat with moderation foods that contain them if you want to lose belly fat.

Trans fats are added to food products as a preservative, but they’re not the healthiest!

They can actually lead to weight gain around your stomach area because of all those extra calories being processed into fats.

Olive Oil is recommended since it has lower rates of saturated fats than margarine does. Margarines are also made with unhealthy oils so don’t consume them too often either!

7. White flour and rice

Wholemeal bread is much better for you than white flour. You should eat these types of breads because they are much better for you and have a higher nutritional value.

Muffins, pastries made from white flour, brownies and cakes should also be avoided if you want to lose belly fat quickly in order to stay healthy and maintain your weight rather than gaining the pounds back!

Rice is one food that can help us lose belly fat as well but it needs to be eaten with accompanying vegetables or lean meat proteins so it doesn’t go straight into our stomachs and become stored around our waistlines as extra padding! Brown rice has more nutrients than white does which is why we recommend using this instead.

In general, avoid eating too many refined carbohydrates such as those found in pizza crusts, doughnut and cakes, and white breads.

For protein, choose from eggs, fish like salmon or tuna, beef chicken breasts and turkey which are all high quality proteins that will help with belly fat prevention!

You can also have beans for a good source of carbohydrates but again they need to be accompanied by vegetables such as kale or broccoli in order to not store the calories around your stomach area quickly! Lentils work too because they do not contain any lectins unlike most other legumes.

Finally, try adding spinach into some dishes you already enjoy so it doesn’t feel like something completely new is being introduced in an attempt to lose more weight. Spinach has many health benefits including providing folate necessary for cell repair making this great addition to foods we love.

8. Cereals

Some cereals have sugar in them which is not the best thing for you, it can cause diabetes or make your teeth rot faster but if you eat cereals with whole grains then there shouldn’t be any problems.

Cereal has many health benefits including providing folate necessary for cell repair making this great addition to foods we love!

So don’t cut out cereal from your diet as long as it isn’t filled with sugar and only contains healthy carbs such as oatmeal or brown rice ! Cereal can also help fill up our stomachs so that we consume fewer calories throughout the day by just eating breakfast instead of skipping all together until lunch.

9. Refined sweeteners and sugar

Cut these out as refined sugar helps to raise the insulin level in the body which promotes the storage of fat.

High Fructose Corn Syrup – this is arguably the worst offender in terms of weight gain because it’s a highly processed, chemical sweetener that is most often found in sodas and other beverages.

This can also be called corn sugar or HFCS (high fructose corn syrup)

It has been linked to type 2 diabetes as well as stomach bloating so cut these out altogether if you want to reduce your current weight

Why is belly fat so bad?

Having too much fat around your midriff can lead to health issues and lessen the quality of your life.

Excess belly fat can lead to diseases related to the digestive system such as diabetes and colon cancer.

Belly fat also leads to an increased risk of high blood pressure, cardiovascular disease and stroke which are all potentially fatal health conditions

4 top tips to help get rid of belly fat

Here are 4 great tips to help reduce your belly fat

1. Eat fresh food

Food out of a packet may be a simple and easy choice but the wrong one if you want to lose those pounds around the middle

2. Cut down on sugar and alcohol

You don’t need to stop completely, but limiting your intake to the occasional treat can help.

3. Be more mobile, exercise more

You don’t need to spend hours at the gym, just do what you can in little chunks.

4. Use a natural fat burning supplement

There are several natural fat burner capsules you can use to give yourself some extra help. A natural fat burner can also help curb your appetite and help you lose more weight.

Which is Better Creatine or Beta Alanine? Is it Fair to Compare?

Updated on June 30, 2021 by Brad Murphy

Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they are responsible for different workout benefits.

Creatine or Beta Alanine?

Although similar, it is wise to note that creatine helps with short, intense bursts of power, while beta alanine can prevent lactic acid from getting into your muscles and making you fatigue more during your workouts.

Firstly I am going to give an overview of Creatine and what it does.

Creatine Monohydrate is the Granddaddy of strength supplements. If you ever meet anyone who tells you to avoid creatine, find a computer, google ‘moron’…and then smack them over the head with the keyboard.

I jest (but not really).

Creatine best supplement — Creatine – arguably the go to supplement for strength

Once upon a time, I was asked to review a product – for the sake of anonymity, let’s call it SuperCreatine.

SuperCreatine was a “nitric oxide booster” in capsule form, and one of the “benefits” they listed in the marketing hype was “Creatine Free!!”

Not only would SuperCreatine fail to raise the nitric oxide levels of a growth-stunted dung beetle, but the manufacturers thought its distinct lack of creatine was a selling point.

My review was honest. They didn’t send me any more free crap.

Creatine and Phosphocreatine for ATP Cycle

Creatine occurs naturally in your body. It’s synthesized in your liver and kidneys at a rough rate of 1 gram per day.

It’s also partially replenished via your dietary intake, which can provide another single gram per day.

Those 2 grams play a pivotal role in the recycling of ATP (adenosine triphosphate) from ADP (adenosine diphosphate).

It does this by being converted to phosphocreatine once it reaches the muscles or brain, and donating phosphate groups when ADP needs to be phosphorylated back to ATP.

It’s a phosphate donor.

Most of your creatine stores are in your skeletal muscle as phosphocreatine. Some is in your brain, floating around in your blood, or in other organs and tissues.

ATP is the principal energy molecule in your body, and for all life as we know it. It’s more like a broker though, acting as an intermediary between stored energy and processes that require it.

Creatine Monohydrate and Saturating Your Cells

Here’s the fun part about: you have room to store much more than you synthesize or obtain from your diet.

The two gram turnover that I talked about in the section above is satisfactory for people who don’t engage in anaerobic resistance training regularly.

However, if you lift, and your sets often go into the red, your creatine stores can be quickly depleted as phosphate groups are donated faster than they can be replenished.

So, if you take an appropriate dose on a daily basis, not only will it mitigate your energy deficit problem, it will eventually saturate your cells.

Saturation provides your muscles with a reservoir of phosphocreatine to recycle enough ATP for your daily gym shenanigans.

What Can Creatine Do For You?

Let’s put some numbers on this, shall we?

A meta-analysis of creatine studies found that creatine supplementation adds:
8% to the user’s Squat strength
3% to the user’s Leg Press strength
Another meta-analysis showed improvements in Bench strength and lean body mass.

The type of training it helps with is short bursts of force output that go into anaerobic respiration.

Anything less than 30 seconds is where creatine is at home, i.e. most mass/strength building sets.

Some efforts lasting between 30 seconds and 2.5 minutes can also benefit from creatine supplementation, like a volume set of squats for example.

Effects become unreliable for efforts lasting longer than two and a half minutes.

Creatine Monohydrate best supplement in the world

What About Different Forms of Creatine?

Creatine monohydrate (CM) is the cheapest form of creatine. Companies can no longer make oodles of profit from CM, so they had to shake up the business and make some fancy sounding creatines.

The thing is, CM provides the closest to 100% absorption out of any type of creatine.

Also, those creatine powders mixed with something for “ultra fast absorption” are missing the point. Creatine doesn’t need to be absorbed super fast.

All you have to do with CM is build it up to the point of cell saturation. When you work out, you use some of it, and the next time you take a dose, you just top up your creatine pool.

Absorption speed is irrelevant. And spending more money to get it is silly.

The only concession I have made is to buy “micronized” CM, because it mixes better with my protein shake.

Should I Cycle Creatine?

There’s no real point in cycling creatine. If you come off it, you’ll only have to re-saturate your cells again when you go back on it.

There’s no safety concern with using creatine long term at the doses recommended below.

How Much Should I Take and What About Loading Doses?

Between 3 and 6 grams per day appears work out for most people. Taking this amount will slowly saturate your cells but you should still have a surplus to requirements during the saturation phase.

Loading creatine by taking 20 to 25 grams per day (split into four or five separate doses to be easier on the stomach) for about five days will help you reach saturation quicker.

Loading can increase the water retention effect (creatine initially pulls water into the muscles), and high doses can cause mild stomach cramps…plus, there’s no real need to load.

Personally I throw 5 grams into my post-workout shake.

Job done.

Is Creatine Safe?

Remarkable so. Some old studies were super cautious about creatine so you might read that the long term effects are unknown or that it might tax the kidneys.

Long term use of high doses of creatine are still unknown because nobody is dumb enough to take large doses for years, because it’s not necessary. Five grams a day is fine.

Some people should avoid loading creatine just in case. They include (and might not be limited to) people with high blood pressure, people with reduced kidney function.

That’s Creatine covered in a very concise manner – let’s talk about Beta Alanine.

What is Beta Alanine?

Do you know what beta-alanine is doing inside your body when you take it? Is it necessary to take it before a workout? And what’s that weird tingly feeling all about? Is it safe?

beta alanine supplement — Beta Alanine is often compared to Creatine.

All the questions are valid, and a few might yield surprising answers for some of you.

Beta-Alanine is one of the most common ingredients in today’s pre-workout supplements.

It’s become so accepted in the sports supplement industry that if you don’t see around 3.2 grams of the patented standard beta-alanine extract CarnoSyn in your pre-workout, you’d have to wonder why.

Hopefully, most people using it are aware of its effects, and understand its capabilities and shortcomings. If not, this is the article for you because you should know what you’re putting in to your body.

Beta Alanine – A Lowly Non-Essential Amino Acid?

We tend to put more stock in the essential amino acids as supplements because we can’t synthesize them within our bodies.

Essential AAs are therefore obtained from out diet, and we can top them up or add to them with supplements.

There are 9 essential AAs but the ones you are most aware of are probably the branched chain amino acids (BCAAs), Leucine, Isoleucine and Valine. That’s because of their importance in muscle tissue, energy and recovery.

Beta-Alanine is a non-essential amino acid. The non-essential AAs are often thought of as less important but that’s a mistake.

In fact, non-essential AAs like beta-alanine are often the limiting factors in the bio-chemical processes that also involve essential amino acids.

This will make more sense if we talk about Carnosine.

Carnosine, Beta-Alanine and Histidine

Beta-Alanine is made in your liver and from there travels to, and enters, your muscle tissue. Once there it hooks up with the essential amino-acid, Histidine.

The two together form a dipeptide (two amino acids linked together) called Carnosine.

Carnosine cannot enter muscle tissue so it has to be made inside it. There it is stored for use as a buffer to lactic acid and protection against oxidative stress in general.

It can however be broken down to its constituent substrates (beta-alanine and histidine) in the liver, which can then travel to muscle tissue and reverse the process.

That said, it is accepted that beta-alanine supplementation is the most efficient and preferred route for increasing muscle carnosine levels.

Moreover, beta-alanine is the limiting step in carnosine production, unless there is a histidine deficiency, and so it only makes sense for athletes and bodybuilders to supplement with BA.

What Does Carnosine Do For My Workouts?

Most people associate beta-alanine with giving them the extra gas for one or two more reps in a set.

This effect comes from the additional muscle carnosine that supplementing BA provides. Carnosine acts as a buffer to acid – lactic acid included – and slowing the fatiguing effects of a drop in pH level.

Several studies have found that beta-alanine can improve physical performance, reduce fatigue and even increase the hypertrophic effect of training because of the lactic acid buffering effect.

It’s quite specific in doing this though. The exercise range where beta-alanine can help you squeeze some more energy out is between 60 seconds to 4 minute of high output training.

Imagine an 800 or 1500 meter race, or high volume sets of squats, and you’re in the right zone.

Are There Any Other Benefits of Beta-Alanine Supplementation?

Some interesting research shows that BA can attenuate the aging process of cells. This is once again due to carnosine’s protective actions, defending cells of oxidative damage.

There are two ways in which BA might help slow the aging process: by preserving DNA from the shortening effect of multiple replications, or by slowing the build-up of toxic altered protein by-products in cells.

Supplement Timing

I mentioned at the beginning of this article that beta-alanine had become almost ubiquitous in the context of pre-workout powder supplements.

The thing is, it’s something that you accumulate, in a similar way to creatine monohydrate.

Over several days of taking 2 to 5 grams of BA per day you will basically create a storage reservoir of carnosine within your muscle tissue.

This is all to say that you can actually supplement BA separately, and its efficacy is not dependant on timing.

Therefore, if you have a favourite pre-workout blend that doesn’t include BA, or you don’t enjoy the tingles (parasthesia – see below) during a workout, or after a large dose, then you can split the BA servings up and take them anytime you want.

Parasethesia – A Harmless Side Effect

Supplementing with beta-alanine can cause a harmless side effect known as parasthesia – a tingly skin sensation that is mostly felt in the face, neck and shoulders but that can spread the the extremities.

It tends to happen when larger doses (2 to 5 grams) are taken at once, which of course is the case where pre-workout supplements are concerned.

Again, though, it’s not a harmful effect. It’s simply a case of whether you mind it or not. Some people enjoy it, me included.

Creatine or Beta Alanine Which is Best – Conclusion

If you ask a hundreds personal trainers, bodybuilders or supplement to choose either creatine or Beta Alanine you will most likely get an equal split between Creatine and Beta Alanine advocates.

So that kind of answers the question. Why choose – use them both as they are complimentary.

How Much Protein Powder Do I Need? For Working Out and Building Muscle

Updated on January 5, 2022 by Brad Murphy

If you lift weights, then of course you use a protein powder shake. It’d be madness not to. But how much protein powder do need?

Protein powder how much and when — A typical protein powder supplement with a scoop – but how much do really need to take?

Protein powder is a sure fire way of getting a good whack of raw muscle building material as and when you need it.

But when should you take it for optimal results? Is the “protein window” that the bro was talking about at the gym a thing?

And, how much should you take for best results, before you’re just pi$$ing money down the can?

Must Read: Build, repair, and recover faster with Crazy Nutrition’s TRI-PROTEIN formula. Made with 6 natural, non-GMO proteins that break down in 3 phases for more energy and strength than regular whey, hemp, or soy protein formulas

I have the answers, or at least the current answers based on the most up-to-date meta-analyses of groups of individual scientific intervention studies…okay?

For the record, most of the studies conducted with protein supplements use whey protein. Now, there are different forms of protein powder, and even different forms of whey.

Some are more beneficial to take before bed because they are absorbed slowly. Some are fast acting and so useful for situations where you have to absorb protein within the next hour or die!

Obviously I’m kidding about the last part, but the point I’m trying to make is that whey protein is used in studies, but you can assume for the most part that other proteins will have close enough results for rock-n-roll.

correct dosage for protein powder for bodybuilders — How much protein powder do I need

Protein Powder – How Much?

One scoop, 2 scoops, 1.5 scoops? How many fudging scoops, man?!

First off, how many grams is the better question because not all scoops are equal in the world of protein powders.

Also, once you know the grams you need and you know how many grams of protein you have in a scoop, you can pretty much just eyeball it.

After all, it’s not your main source of protein for the whole day, which of course is your dietary intake. You cab put some protein powder in your pre workout food or post workout snack.

Protein powder is something of a convenient necessity – it makes life easier and it actually helps you build muscle.

Still, How Much Protein?

The most important thing to get right is your overall protein intake because if you’re not eating enough relative to your workout intensity/volume, it will affect your rate of progress.

Quite a few studies have looked into nutritional protein intake in the context of resistance training (meta-analysis goodness here).

The upper limit for total daily protein intake is about 2.2 grams per kilogram of bodyweight. After that, any gains appear to tail off for even the biggest protein sponges amongst us.

Most people appear to lie in the 1.6 g/kg to 2.0 g/kg range.
So, after much doodling around with numbers, here’s a general rule of thumb to follow:

1. Consume enough protein to make 1.8 grams per kilogram of your bodyweight.

For example: for a 91 kg person (200 lbs), that equates to 163.8 grams of protein from your diet.

2. Then, after your workout or on non-training days, take the following amount of your protein powder, as determined by your bodyweight range:

140 to 169 lbs take 30 grams of protein post-workout
170 to 199 lbs take 35 grams of protein post-workout
200 to 219 lbs take 40 grams of protein post-workout
220 to 250 lbs take 45 grams of protein post-workout

If you are outside these weight ranges then try to consume a total of 1 gram per pound of bodyweight – including your protein supplement – if you do resistance training on a regular basis.

Again, these guidelines are for people looking to put some kind of figure to their “ideal” post-workout protein shake.

In reality you might not know the exact quantity of your total protein intake. However, research tells us that both muscle size and strength are enhanced with post-exercise protein supplementation.

Protein Window – What’s the Deal?

I feel like the protein window argument has gone to the point of absurdity and back so many times that people actually think it’s important.

Logic tells us that downing protein within an hour of a workout should enhance muscle gains.

Protein manufacturers are all over that like flies on sh!t. “Hells yeah, you should down protein after a workout, and for every damn hour you are ALIVE.”

Supplement companies like money, soooo that’s the objectivity safely removed from their stance on the matter.

Back to the logic bit though. There’s no context for the reasoning that necking protein shakes within the one hour, or the half-hour “window” post-workout is necessary/advantageous for optimal muscle growth.

That context is: total protein intake.

Sure if you are low on protein and you bomb a 45 gram protein shake after working out, that protein is going to matter for you gains.

However, if you’ve eaten enough throughout the day to provide an adequate protein pool for your muscles to draw on, the timing won’t make much difference.

In fact, the meta-analysis of the studies conducted on the matter say that strength doesn’t seem affected at all, and only hypertrophy is increased, but only IF the post-workout protein was additional to your regular intake.

So if you’re getting adequate amounts in your diet, including your protein shake then it doesn’t really matter when you take it.

If you are taking a protein shake to make up your protein intake due to working out, then take it within an hour of exercising.

Here’s the bit where I go back and say none of this matters.

For the sake of everyone who enters and re-enters this ridiculous debate: why not just drink your protein after a workout?

Does it take you four hours to get home? Are you incapable of mixing powder and milk/water? Does it stress you out to think about the complexities of shaking a cup after a workout?

Just do it. Who cares? Then, everyone is happy. Maybe different science will turn up one day and tell us we should be drinking it from the second we stop our last rep variation. Who’ll be laughing then?!