4 Popular Diet Tips – YOU SHOULD NEVER FOLLOW!!
05
October

By Adem Lewis / in , , , , , , , , , , , , , , , , , , , , , , , , , , /


What’s up, guys? Jeff Cavalier, Athlean-X.com. Today we’re going to commit a murder. We’re
going to kill four nutrition myths that need to die. They needed to die a long time ago
when it comes to building muscle. Okay, let’s start off with our first one and
that is “Fats make you fat”. Guys, eating a lot of fat makes you fat, just like eating
a lot of carbs will make you fat, eating a lot of protein will make you fat, and eating
lots and lots of food in excess of your caloric maintenance level will make you fat. We’ve talked about, in order to lose fat you
have to be in a hypocaloric state. Eating fats on their own is not going to cause a
problem unless you’re eating them in excess. Here’s a little caveat when it comes to fats,
however, that maybe confuses people. That is that fats on a gram by gram basis
– you’ve probably heard this a million times – are more calorically dense than a gram
of carbohydrates or a gram of protein. For every gram of fats you’re looking at 9 calories,
versus the 4 calories of protein, or 4 calories of carbohydrates. Because of that you can’t eat as many fats,
or at least as much food containing fats as you might be able to of the other two. People
that indulge in a lot of fats might find that eating high quantities of these can make them
fat. It’s not the fat molecule itself that’s
making you fat. Please, don’t avoid healthy fats. They are a major constituent of every
cell in our body. You need them and you need them for optimal growth and hormones to be
able to produce maximum muscle growth. Do not make this mistake; let’s kill this
one right away. Next up, one I can’t wait to actually personally throw a shovel full
of dirt on is this idea or concept that you can’t eat past 6:00 PM, or you’re going to
get fat. You’re going to turn into a big fat pumpkin because you eat after a certain period
of time in the day; you’re cut off at night. It’s garbage. Guys, remember your body will
utilize those calories if you’re within your caloric maintenance level. If we still have
600-1000 calories, we don’t have to get into the nuances of calorie counting. I can
tell you all about how we can keep that much simpler, but we’ll do that in a whole other
video. The idea is, if we’re still below our caloric
maintenance levels, whether or not we eat those calories after 6:00 PM, or even 8:00
PM, or as I can even vouch for myself, I’ve been eating dinner almost every single night
at 10:30 for the last three months. It has had no impact on my body fat levels. If anything,
I feel I’m leaner in the last few months than I have been at any point in my life. It doesn’t all of a sudden trigger just
because the clock says that it’s after a certain point that you’re going to start putting on
body fat. Your body is still utilizing those calories regardless of what time in the day
you eat them. I will give you one big caveat, though when it comes to your delivery and
your timing of your meals. From a blood sugar stability standpoint – I
made this point very clear on this channel multiple times – your blood sugar stability
is paramount as a guy who trains athletes, when it comes to optimizing performance. You
don’t want to be in a low blood sugar state when you’re trying to drive and illicit great
performances from athletes. I think the same thing should apply to us
as human beings. If you want to optimize your function, your level of focus throughout the
day, supplying your brain with the fuels it prefers at a regular interval by keeping your
blood sugar stable is done by providing yourself with more frequent meals. It has nothing to
do with your ability to either store fat, or burn fat because you’re eating later in
the day. So let’s quickly, please, throw one more shovel
of dirt on that one and bury that forever. The next myth up is one that actually comes
in the form of a question often. That is: can you build muscle if you’re following a
vegan based eating plan? The idea is: no you can’t. I wonder, “why not?” Let’s start with that
there’s at least a certain level of intensity needed in your workouts and if you’re providing
that level of intensity to stimulate new muscle growth, a vegan following a sound nutrition
plan will be able to build muscle because they can still get their protein necessary
for building muscle in a vegan based eating plan. There’s plenty of sources, and vegans that
are already following a vegan based lifestyle know them very well. They could be hummus,
or chick peas, they could be quinoa, and they could even be protein based supplements that
are pea proteins. So they’re vegan based protein powders that they rely on to get the protein
needed. Even then, how much protein is actually needed? That varies from individual to individual.
It varies conservatively. Some estimates say even half a gram per pound of body weight
up to a gram per pound of body weight. I even hear people say a gram and a half per pound
of body weight. I think that’s a bit excessive, but it doesn’t matter. The idea that if vegans are supporting hard
training – that’s the prerequisite – hard training, just like everybody else with a
sound nutrition plan that has protein in it from vegan based sources; who cares? You can
absolutely build muscle. If you, or someone you know is looking or pondering the idea,
don’t let somebody talk you out of it because they’re telling you that you can’t build muscle
that way. It’s a complete myth. Finally, tying into
this whole concept on supplementation, there’s a belief out there that supplements will get
me ripped. I actually had a college roommate who did nothing, never worked out, used to
show up with his bottle of fat burners and think “I’m all set. I’m good to go. I’ve got
my fat burners.” He used to even think about spot reduction in his belly from taking his
fat burners. Guys, if you have an aversion to eating healthy
and to having a sound approach to nutrition: forget your supplements. Your supplements
won’t do anything. Remember, supplements are supposed to supplement a good nutrition plan.
If a good nutrition plan is in place, supplements can make a big impact on your level of body
fat. As I’ve said many times before, they provide
you the option for a consistency level that might not exist otherwise. Again, for someone
who is always on the road, running around from place to place, I rely on my supplements
to keep me lean 365 days a year. They provide a level of consistency for me when I may be
at a loss for what to eat, or may not have direct access to something that’s very consistent
with what I want to eat. I know that my supplements provide me with
that option. The second thing I think supplements do is: they create an accountability factor
for you early in the day. If I take my pre-workout, RX1, in the morning I already feel like I’m
invested in the idea that I’m on this path today to make sure that I continue my goals
of eating well to support my hard training and to keep me looking the way I look. By doing that I’m much more reluctant – I’ve
found over the years – to really stray off that path. I feel like I’ve invested both
the money, and I’ve invested the time to take to follow a good nutrition plan. Don’t screw
it up now. Keep everything going. I find a lot of guys feel that same way about it. If
you are looking to have supplements be the reason why you lose body fat then I would
say just look elsewhere. But if you’re committed to your nutrition
plan and are willing to take that extra step to try to speed up, or enhance what you’re
seeing from your current approach to nutrition; supplements can play a big part in that as
well. As I say all the time, that is what my approach has always been, even with my
own supplements, how I approach my day of eating and how they fit into it. There you
have it. If you, like me, are happy that we’ve finally
thrown dirt on these four myths – as a matter of fact, you even got one last kick in yourself
to make sure this thing stayed down – that’s great. Make sure you leave your comments and
thumbs up below. In the meantime, let me know what else you want to see, what other types
of videos you want me to cover here on this channel. I’ll be more than happy to do so. We have a complete nutrition plan in our Athlean-X
Factor Meal Plan that will help you to cut through a lot of the BS when it comes to nutrition
and simplify it. It doesn’t have to be all that complicated, and you’ll get the results
that you want to see. It’s the one I follow 365 days a year. You can get that at AthleanX.com
and our Athlean-X training systems. All right, guys. I’ll be back here real soon.
I’ll see you.


9 thoughts on “4 Popular Diet Tips – YOU SHOULD NEVER FOLLOW!!

  1. What nonsense glucose and the timing of eating. I have continuous glucose monitor and without esting any carbs my liver drives up glucose when I need them. And if your are fat adapted it does not burn muscle. Glucose goes even up when I attend a meeting or have public speech. Esting carbs for your glucose levels is a stupid myth in itself.

  2. Yes…I'm a Nutritionist..and I'm been telling people for YEARS..that you NEED fats…for survival and to lose weight…as long as getting right amounts…and same with eating so many hours before bed..actually..your metabolism can slow down over time if keep going 4-6 hours without eating before bed..you just don't wanna eat a large meal within 1-2 hours before bed…I ALWAYS like your mindset…it's SPOT on…and yes…they are called "SUPPLEMENTS" for a reason

  3. I understand only a small part of thre brain prefers to burn sugar. Actually 85% of the brain prefers to consume ketones. In fact when presented with ketones and glucose at the same time the greater part of your brain always prefers ketones.

Leave a Reply

Your email address will not be published. Required fields are marked *