How much protein should you eat when dieting

Protein (amino acids) is the only macro-nutrient that can build and help retain muscle when losing fat. Yes, carbohydrates have a protein sparing effect, but if your protein intake isn’t sufficient, carbs won’t be able to spare your muscle during fat loss. And as carbs have to be reduced, due to calorie restriction during a…

How much Carbohydrates should you be eating when dieting

Are carbs fattening, or does it actually speed up your metabolism? Carbs are very important when trying to lose weight. I have found that carbs provide superior satiety, compared to fats. Whereas when I eat too much protein at the expense of carbs, I completely lose my taste for protein, my energy feels low and…

Calorie cycling: fat loss & lean bulking – here’s how to do it

Calorie cycling is to cycle between certain amounts of calories on different days, to amplify the effect of fat loss or lean bulk. It’s basically a form of “dieting” that is manipulated so that you can get the best fat loss or muscle growth, while preventing the pitfalls of regular dieting. Why do calorie cycling?…

Top 4 Calcium benefits. #2 Helps with fat loss

Calcium is best known for being important for bone formation, but actually plays a much larger role than just that in the body. Calcium is involved in vascular contraction, vasodilation (increase synthesis of nitric oxide), muscle functions, nerve transmission, intracellular signaling, and hormonal secretion. (1) Most of these effects are due to lowering PTH as…

Vitamin A: steroidogenesis, anti-estrogen and prolactin

Another fat-soluble vitamin that directly affects steroidogenesis and muscle building, and the decrease of estrogen and prolactin while boosting your well-being and mood is vitamin A (retinol). It also helps with eyesight (clear sight), night blindness and is anti-dry eyes. It is also very important for brain function such as maintaining neuronal plasticity and cognitive…

Vitamin A for building muscle and losing fat

Vitamin A is a fat-soluble vitamin that directly affects muscle growth. The process on hypertrophy, muscle protein synthesis, the multiplication of new cells, requires vitamin A. Vitamin A deficiency affects iron mobilization and impairs red blood cell synthesis, leading to a low red blood cell count. This negatively affects your endurance as well as recovery ability…