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You’ve made your way all the way through this point, excellent job! You deserve a cookie. Well, not literally. You deserve a broccoli bunch! All jokes aside, this chapter will cover the last segment of designing your diet to make everything perfect including nutrient timing and meal frequency. Some of the questions we will answer are: Does nutrient […]

Let’s skip through all the fuss and get right to the point. Today, we will calculate your daily ideal fat intake based on your goals and we will factor that into your diet plan. However, to calculate your ideal fat intake, you must first have the following: Daily caloric requirements. And don’t forget to adjust that

So far, we’ve covered why dietary fat is an essential component of a balanced and healthy diet plan. We’ve also covered the 3 main types of fat (technically 4): trans-fat, saturated fat and unsaturated fat which includes polyunsaturated fat and monounsaturated fat. We busted a few myths in regards to fat making you fat and

Now that we have covered the good types of fat, polyunsaturated and monounsaturated, it’s time to cover the worst types of fat. However, I would like to initially state that saturated fat is not as bad as you might think. By now, you should have at least an idea of why most of your dietary

Good news first, bad news later, right? That’s why I decided to discuss health types of dietary fat first. Unsaturated fats include monounsaturated and polyunsaturated fats. Those two types of dietary fat should make up the majority of your diet. Unfortunately, our typical western diet(s) are much higher in other types of fat, which is one

You’ve made your way to the third and last segment of this chapter, congratulations! By now, you should have your daily caloric requirements, ideal protein intake and ideal carb intake. However, to calculate your daily carb intake, we must first calculate your ideal daily fat intake. You will learn how to do this in this

This is the third installment of the carbs series. In the two previous articles, we’ve looked at fundamental differences between simple carbs and complex carbs. You also learned how an ideal carb intake can help you build muscle and lose fat faster, in addition to improving your health, cognitive function and athletic performance. The next

While the last post was an introduction to the world of carbs, it doesn’t tell the whole story. When pro and anti carb audiences debate, the conversation will almost always involve at least one of following terms: Complex carbs vs simple carbs. Glycemic index. Insulin spike. Anabolic window. And this is all great and fun. But,