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‏إظهار الرسائل ذات التسميات diet. إظهار كافة الرسائل

‏إظهار الرسائل ذات التسميات diet. إظهار كافة الرسائل

Soy sauce, rice vinegar, mirin or sake but also sugar are the traditional ingredients for the yakitori sauce.
There are alternatives if some of those ingredients are not available or even if you want to reduce the amount of calories.

First I skewered some pieces of chicken (you can try also with vegetable, like mushrooms or courgette...)

For the sauce, I used 4 tbsp of soy sauce (this one is really easy to find), the same amount of white wine and also the same one of white vinegar, then I added just one piece of sugar (instead of 4 tbsp!). I could've tried without any sugar but I guess this is obviously the sugar that allow the chicken to caramelize. You can also add if you want ginger or another Asian spices.

Then, during the roasting I brushed with the sauce and turned the chicken very often. I ended up adding some roasted sesame seeds.

Yummy !

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Here is my diet version of the soufflé ham and cheese.

Only 87 Calories !

For 2 diet soufflés :
- 1 whole egg - 75 calories
- 1 slice of ham (about 50 gr) - 54 calories
- 10 gr grated cheese (here, emmental) - 36 calories

- 2 tsp of fromage frais 0% - 9 calories
- sal and ground pepper

A total of 174 calories, that is 87 calories for each one.

Mince very finely the ham and grate finely as well the cheese, then blend them with the yolk and the fromage frais (if not available, you can use some yogurt light), salt and pepper.
Beat the egg-white until stiff and fold it delicately into the other mixture.
Pour this preparation in slightly oiled ramekins and put in a preheated oven for 10 minutes (medium heat).
Eat without further delay.

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Prepare the stuffing : crab meat, shrimps, one egg, mint leaves, parsley, garlic, salt, pepper. Blend well.

On a cling-film, put down a bit of stuffing over a fish fillet (previously flattened, salted and peppered)...

Shape a roll and tie each tips...

...

Cook the paupiettes in water for about 12 minutes (low heat)

And voilà !

Serve with lemon juice.

Of course this diet version of the fish paupiette is not as tasty as a classic one. It definitely deserved a yummy fatty sauce !!! But... diets don't allow that...

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My diet version of spring rolls. The original recipe uses rice paper wrappers and rice vermicelli that I'm not going to use in this no-carb diet version.

Some breast chicken cut in sticks... (I cooked it in a broth made with some vegetables and spices),

Fresh soy bean sprout (or canned ones but this is definitely not as good as fresh ones),

Some shrimps,

Some mint leaves,

We also need some lettuce leaves in order to shape the rolls (instead of the rice paper). Put down all the ingredients on the lettuce leaves and form a roll...

Try to make it tight (I know this is not that easy)

Diets aren't funny but sometimes we manage to cook some good and funny things...

Those spring rolls have to be served with the due sauce,
check out the proportions :
- 4 tbsp water
- 1 tbsp fish sauce (nuoc mam)
- 1 tbsp rice vinegar (or white vinegar or even lemon juice)
- 1 tsp sugar
Boil all these ingredients until the sugar dissolved. Then you can flavor it with ground garlic, sliced hot pepper or grated carrot or even roasted sesame seeds. Let cool down and serve it cold.

You know what ? I really really liked it, it was so fresh and light ! And the sauce really looks like the ones we would find in the Chinese restaurants !!!

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Today, I suggest you a diet meal : a "tian", it's a French braised vegetable stew. I'm going to give you my diet version without any extra fat (There is olive oil in the "normal" recipe).

then, we'll need :
4 tomatoes
2 zucchinis
1 little mozzarella (or ricotta, or brocciu)
125 ml skim milk (instead of cream)
1 whole egg
Thyme, nutmeg, salt and ground pepper

The tomatoes and the zucchinis (courgettes) are very low in calories but full of fibers and vitamins. The mozzarella is not an obligation of course, you can use a low-fat cheese instead (or even no cheese at all). The cheese is interesting here because of its pretty good amount of proteins.

Slice the tomatoes, the zucchinis and the mozzarella and put them in an oven dish. Salt them.

Put in the oven 20~30 minutes at very very low heat in order to dry the vegetables. After that, get rid of all the liquid formed in the bottom of the dish during the baking.

Mix the milk with the egg, salt, pepper, nutmeg and the thyme, and then pour over the vegetables up to mid height.

Put one more time in the oven at medium heat for 20 minutes.

There are proteins, fibers, vitamins and almost no fat, very healthy !

Bon appétit !

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"We lose fat only from 45 minutes of exercise" ...I heard that thousand times yet and sincerely I cannot hear it anymore, it's a nonsense !

You know, I'm always looking forward for some informations about the consumption of energy when we're practicing sports. And I just found out some very good ones !!!

- What we know : We know that our body uses sugar (glucose) and fat (fatty acids) as energy source when we run. The sugar delivers 4 Calories per gram and the fat, 9 Calories. Of course our body uses in the same time these two kind of energies.
Then, what we have to understand is that the sugar is easier and faster to oxidize than the fat, then the sugar delivers its energy much more promptly. That's why the sugar is almost the only energy source when we have to run very fast (or when we do a very powerful exercise).
On the other hand the fat is the energy of slowlyness or better, the energy of long duration exercises (like marathon or ironman héhé). Actually, our stocks of fat are almost unlimited. A 70 kg fellow who has a fat percentage of 15% means that he has 10,5 kg of fat in his body. In comparison we have only about 500 gr of sugar stored in our body, 400 gr into our whole muscles and about 100 gr in the liver. The sugar which is into the muscles cannot get out to refuel other muscles or even the nervous system, it's inside then it keeps inside. Plus, 70 % of the blood stream is reserved for our central nervous system and then, it's good to preserve the sugar because we only burn the fat in the presence of sugar. So, no more sugar = no more energy even if you are the most fat guy of the earth ! Of course our body knows how to create sugar without sugar (gluconeogenesis) but it's another tale...

- How many energy are we using when we're running ?
It's quite simple to figure out. It's 1 Calorie per kilometer and per kg of bodyweight. The speed has a too little effect to be relevant, it's 0,95 to 1,06 Calories from 7,5 km/h to 21km/h. Then I guess it's better to use the average of 1 calorie as a basis.

Ex : I weigh 80 kg. Then when I run a 10 km distance I burn : 1 (Cal) x 80 (kg) x 10 (km) = 800 calories. The problem is I don't know which part of these 800 calories is sugar or is fat...

- Now that we know how to calculate the energy used, we can try to figure out the distribution between the sugar and the fat of this amount of energy ! Then I did a graph that shows us the share of each energy source depending on the time of exercise.

(click to enlarge)

As you can see the more your workout lasts the more you will burn fat. Hey! You people who are doing diets, you know now what you have to do... run slowly and longer ;)
Ex : last thursday I ran 21 km. Then I burn, 1(Cal) x80(kg) x 21 (km) = 1680 Calories.
I ran during about 2 hours, then the part of the fat burnt is 31%, then 1680 X 0,31 = 520,8 Calories (of fat). We know that each gram of fat gets 9 Calories, so I burnt an amount of 520,8/9 = 57,87 grams of fat ! Wow ! It's just the amount of butter contained in 2 croissants ! ;)

In conclusion, we do use fat since the beginning of the workout (not only since 45 min of exercise). Of course just a little part of it but even if you run only half a hour you will burn 10% of fat from the whole calories burnt, it's more than nothing. And keep in mind that the more you'll train the more you will able to use fat as source of energy.

Hope you liked this post, for any further informations, any doubts or even to rectify some stuff you can leave a comment.

Keep running...

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diet physiology

Lipolysis, lipogenesis... Strange names aren't they ?! Both are processes which involve the fatty acids (fat) in our body and actually, these two words are opposite. As a matter of fact, the fat is very useful for humans because it's a source of energy and it can be stored.

The lipogenesis is the process in which the fat and sugar coming from the feeding is stored into our adipose tissue : on the belly, the bottom, the hips, the boobs you name it.

The lipolysis is the opposite process in which the fat (triglycerides) is removed from the stocks in order to be used as energy. Directly used into the muscle cell or used after a transformation into sugar.

What we have to know :

- If you eat too much carbohydrates you're gonna inhibit the lipolysis because the body is able to deal with this overconsumption of sugar. It also means that you don't put on weight only because of the sugar but also because of a limited lipolysis (the decrease of the fat oxidation).

- Some studies show that sugar is mainly stored in muscles and liver. Only after they can suffer a transformation in the liver (lipogenesis de novo) into fat to be stored in the adipose tissue (only 12 gr per day).

- That are the fatty acids (fat) coming from feeding which intervene mainly in the lipogenesis process.

- As a matter of fact the adipose lipogenesis has a very low energetic cost (about 2%) while the hepatic lipogenesis (conversion of the sugar into fat) has a higher cost which is about 25% of the energetic content.

Well, I'm sure that I forgot a lot of things, if you have any questions or doubts, feel free to post them as a comment. Hope you appreciated this post anyway.

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First, thanks to Easy Runner for this topic idea. Actually, this question is probably the one that divide the most the runner community.
A lot of people want to work out on an empty stomach in order to lose weight more efficiently. Some others think that running in this way is good to prepare their body to very long distance races like the marathon. And finally there're also people who don't care but they just can't eat before training because they train early on the morning, then eating is quite difficult due to the possible digestion problems during the workout (stomach cramps...). Obviously, plenty of runners will tell you that running like this is very dangerous because of the hypoglicaemia consequences (risks of dizziness or even fainting) and also because we can face a lack of performance.

In fact, after sleeping our carbohydrates stores are low so is our insulin rate. Insulin is an inhibitor of the lipolysis, which is the release of fatty acids on the blood stream. On the opposite a low rate of insulin stimulates this lipolysis. That's why people think they can burn more calories from fat. Actually, a study plublished on the International Journal of Sports Medicine proves it but it works above 30 minutes of exercise. However, the study adds that the difference between eating or not is quite small.
Getting our body used to train like this allows a better support of the final part of long races when our carbohydrates stores are exhausted. Then, the body "knows" how to use more efficiently the energy coming from fat.

I read a lot of things about this practice issue on running forums and what I noticed is there're a lot of people who train without ever eating before running and they never have problems. On the other hand, there're also a lot of runner who can't run if they don't eat, so they quickly feel dizziness or a lack of energy. As it happens, some people just can do it and some others don't. I guess it probably depends on each metabolism. DNA is unfair isn't it ?! lol

In my case, I run all my workouts on an empty stomach, and I never had problems. But sometimes I happen to run on the afternoon and I have to admit that I feel more energy and easyness but I also feel heavier because of a feeling of discomfort in my stomach.

If you want to lose some weight or prepare a long distance race, then you can run on an empty stomach but you have to try gently first in order to notice if you can support it or not. Why don't you try once a week to begin ?!

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In a society where thinness is an absolute reference, there are more and more fat or even obese people. I think there's too much information about diets : a truth one day, a lie the next day, then people don't know how to do anymore. Don't get me wrong, I'm not saying thinness has to be the reference, I rather think that it's not a reference. Thinness is only a picture of our consumption society led by a selfish social success and also shallowness, yes yes shallowness, don't be blind !
Ok, well, hum... let me calm down, today the point is not there, today I just want to talk about a doubt : does sport really make lose weight or not ? Who never heard : "sport is good to get physically fit", "sport makes you lose weight but only if you exercise more than 45 minutes", or even "no, sport can't make you lose weight" then, were's the truth ?

In fact, what makes you lose weight is a caloric deficit !

- How does it work ?
It's quite simple. Our body needs some amount of calories in order to work well and for that we give him, through feeding, the calories it needs. If the amount of calories you give to him is lower than the calories it needs, then you'll be in caloric deficit ! On the other hand if you give him more than it needs then it'll stock this excess (into a fat form).

- How our body can deal with this deficit and can it stay healthy even so ?
Our body is amazing, therefore of course it can deal perfectly with a caloric deficit. It'll look for what it needs in our inner stocks (fat and proteins). When these stocks are decreasing it means you're losing weight. Obviously our body is only able to bear this lack of calories without health issues for a while and also if the deficit ain't too important. Then let's get smart, we die if we don't eat enough (cf. life principle, dahaa) !

- How to get this caloric deficit ?
Bad news, we cannot buy one ;) Well, you already know now that there are only 2 variables we can handle to get this deficit :
1) the amount of calories we take.
2) the amount of calories we need.
Then, we can reduce the calories from our feeding but we also can increase our needs doing more physical efforts during the day. We can even do both of them but please do it with cleverness. As you can see, if you do exercise and in the same time you don't change your calories intake, you'll lose weight. But if you increase your energy expenditure and you eat more than before, then you won't lose nothing you'll just be balanced. And that's the point, no caloric deficit no weight loss ! You can do all the exercise you want, if you cover all your energy expenditure through your feeding, believe me, nothing will happen.
That's why sport can't make you lose weight just by itself.

- But why sport is a good help though ?
When you begin a weight loss diet, mainly by reduction of calories amount, you can feel sometimes hunger or a strong need to eat. This sensation is a dangerous enemy of your weight loss project. We are humans, we need to eat, struggling this feeling is against nature that's why we have to be strongs to respect the diet plan, otherwise we throw ourselves on food and most often on bad things full of sugar and fat. In fact, we feel hunger because of the blood sugar level. When this level is low, our body let us feel hunger in order to eat. Then if we don't eat at this moment, the body is able to transform fatty acids in sugar, it takes what it needs in our own inner stocks and then we naturally lose weight. But you have to understand that if we don't eat, the hunger feeling will be more and more stronger, it's not easy to bear it ! As you can see, to use the stocked fat our body have to pass through a fall of the blood sugar level and a possible hunger sensation. Then what ? Then, what if I tell you that we can burn more fat without this uncomfortable hunger feeling ? This solution is called SPORT ! Yes and specially cardio exercises like biking, running or even fitness. Why ? Because when you do this kind of sports (soft effort and long time) your body is using sugar of course but also fat. And despite what some tell, we burn fat since the first seconds of training, a low rate at the beginning but this rate increase with the time of training. So, after a workout we burnt sugar and fat. Of course we have to eat after that and the sugar stock will be replaced inevitably but the fat stock not necessarily. If we respect the diet plan, we will only fill up our muscles and liver sugar stocks (stocks exhausted by exercise) and not our fat stock because this one mainly comes from the transformation of the sugar excess in our body and in this case, the existing excess after a meal won't replace the fat stock which has burnt but as I said, do replace the muscles and liver sugar stock.

Therefore, burning only sugar or both sugar and fat makes a big difference. In the first case, you have to feel starvation to use a little amount of fat and then lose weight, in the second case you will use directly much more fat during sport and that, with a blood sugar level more balanced, it means less hunger sensation just because the lack of fat doesn't create any uncomfortable feeling and lack of sugar does !

You will have understood that I'm talking about weight loss in a health view or in a sport performance view. Hope you appreciated this post.

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diet physiology recipe sports

Water seems to be the best solution during physical exercise. When we get thirsty it's very natural to drink water. Ok, but isn't there a better solution than just water ? During sports, our body suffers a loss of water (perspiration) but not only, it loses as well glucose (sugar) and mineral salts. Dehydration is not really recommended, decrease in salt leads to a loss of performance (and dehydration) and glucose it's simply the main source of energy for our muscles but also for our central nervous system. Then, as far as I can understand it would be a good idea to drink a mixture of water, sugar, vitamins and mineral salts, no ?! Ok ok we don't need to be an Oxford graduate to find that but the problem is not there. Notice that not all drinks can be effective ! Effective means real rehydration and prompt absorption of glucose. Yes, some beverages can even have an opposite effect : dehydration and/or a not sufficient absorption of glucose. Héhé, as you can see it's not so easy huh ?!
Ok, I'm gonna give you the secret : o s m o l a r i t y ! Osmolarity is the concentration of particules (sugar, salt...) in a liquid.
- So, an isotonic drink is a liquid which has an identical osmolarity than our plasma (blood) therefore both have a same osmotic pressure. Wow !!! Really good to know... lol ! Ok, it simply means that all the components of this isotonic drink can be absorbed faster.
- If you drink a hypotonic drink that is a less concentrated liquid (water is hypotonic) it will be absorbed as fast as an isotonic one but with a low absorption of nutrients (glucose, sodium...).
- Sodas, lemonades, energy drinks and some fruit juice are all hypertonic. They are the bad ones ! Actually they have a high level of concentration and decrease the quick penetration of water and nutrients in the organism. These ones can cause dehydration (the water contained in cells get out to balance the osmolarity).

Recipe for 1 liter of an isotonic drink :
- 1 liter of water
- the juice of an orange or lemon for the flavour (optional)
- half of a teaspoon of salt
- 30 gr of sugar by hot weather or 70 gr by cold weather (replace sugar by honey if you want)
- If you intend to exercise for more than 2 hours, you can also add 40 gr of maltodextrin (it's a low GI sugar sold in drugstores).

About beer, a lot of people use to drink a beer just after a tough competition. Some studies show that drinking a beer after a physical exercise allows a good recovery (high GI) but some others maintain that beer is far to be a good rehydrator (diuretic) then I think this kind of beverage must be drunk in moderation to avoid bad surprises.

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Who never saw a guy doing sport with several layers of clothes and sweating like a Norwegian in a sauna only with the aim of losing weight ?

I even already saw specifics clothes created for that... Incredible !

Ok, you can remove this idea from your mind NOW! Sweating does NOT help anyone to lose weight, it's only an idée reçue ! Sweating is just the process in which the body get colder when it is in a hot environment or during a tough physical activity. When the sweat get out by the skin, it evaporates and allows the body to lose its heat and then it manages to get a balanced temperature (essential to survive). Actually, sweat is made of water, toxins and some mineral salts.

In fact, if you lose, for example, 2 liters of sweat after a hard training it's obvious that you have lost about 2 kilos of weight. But you've lost only water and you'll recover this weight after a normal rehydratation.
Encouraging the perspiration is not really a good idea because it means that your body is working too much heat than normal and it is releasing too much water and salt, it can be dangerous if you don't think about rehydrate often.

Then, if you want to lose some kilos forget the sweating technique. Do your sport with pleasure and safety, drink and be careful with the heat. To lose fat is another process, it's not so easy as just perspire. I'll try to explain that in a dedicate post as soon as possible.

Ok, now please take a shower and behave yourself !

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diet physiology sports

We all heard a lot about diets and I guess the most common ones are loss weight diets. But they aren't the only ones. Actually, a diet is not always a loss weight way, in fact that's basically all the rules that organize our feeding (ex : vegan diet, low salt diet, balanced diet, high-protein diet, etc...)
Diets are important for those who practice sports. If you exercise a lot, you probably noticed that you eat more than before. It's normal, body is like a car : the more you drive, the more your car needs gas-oil.
As I already spoke in this blog, the first energy source used by body is the glucose. Glucose is the most basic sugar form (a little molecule). It's one of our muscles fuels and the only one of our brain. We can find this carbohydrate in pasta, rice, potatoes, beans etc... (body needs also fats and proteins).

Body is really well done, and it knows how to store its sugar stocks into the muscles and liver in order to use it later. So, when you go exercise you cut into these stocks. If you do a long time exercise, you'll run out of your inner sugar (after 1h30). Of course, you'll able to continue exercising (remember that body is well done). Actually, body will continue using fats and it will going to transform proteins in sugar (Gluconeogenesis). Obviously, when that's happen, your performances are really reduced, you feel fatigue and it's quite dangerous if your brain suffers a lack of glucose. That's why it's important to eat and drink during your long trains to postpone these effects.

When I say that body is well done, that's because it's really well done... While a car has a tank which contains a fixed quantity of fuel our body is able to increase his inner sugar stocks ! Incredible no ? It's all about overcompensation (if you run out of your sugar stocks, after a due recovery the body will increase these stocks)

Ok, now I can talk about the Dissociated Scandinavian Diet...
This famous diet was created by scandinavian researchers for athletes and is a way to work the overcompensation in order to raise the amount of stored sugar in the muscles just before a big competition. It's based on the dissociation of nutrients and it's made out of 2 steps, the firts is a low carbohydrate period and the second is a high carbohydrate period.
This diet lasts just 6 days :
- the firts 3 days : the athlete must to reduce the part of his carbohydrated food down to 10% (fat : 55% and proteins : 35%). In parallel with this diet modification, the athete must to have an intense training, always in order to run out of his sugar stocks.
- the last 3 days : Now it's time to fill up with carbohydrates (sugar). Athlete must to increase the part of his carbohydrated food, up to 80% ! (fat : 8% and protein : 12%) Of course, the training must be reduced in order to save the sugar saturation.

Some tests showed that this diet allows to multiply by 2 or 3 the amount of sugar contained in muscles.

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diet physiology

A lot of people think that calories are the most important standard in diets. Maybe because it's really an easy way to quantify the energy value of what we're eating. But unfortunately it's a mistake. The Glycemic Index is a better notion to have an accurate value of what we have in the plate. But it's a notion more difficult to understand.
So, I'll take the bread as example all along this post.
- 100 gr of white bread = ~255 calories.
- 100 gr of wholemeal bread = ~240 calories.
As you can see, both have almost the same calorie value (the difference is not huge, about 4 gr).
If we believe these values, we could eat both without having a big difference. It's again a mistake ! You'll understand later...

You probably already know the 3 macro nutrients that we need to live : fatty acids (fat), proteins and Carbohydrates (sugar). So, the Glycemic Index measures effects of the carbohydrated food in blood sugar level. A food with high glycemic index releases a lot of sugar in blood streaming. So it increases the blood sugar level (hypergliceamia). This peak of hypergliceamia appears 30 min after taking food. Too much sugar in blood streaming is not really good for us, it could causes a lot of pathologies and even comas (cf : diabetes). So, thanks God, our body is fantastic (when it works lol), it will release an hormone, insulin, that allows the storage of this rascal sugar in the muscles and in the liver cells. But if this sugar level is really too much high, body must to store this sugar also in our fat cells (ass, hips, belly, breast... you know well where they are... lol) In these cells, sugar is transformed in fat.

Don't forget that insulin is a key which open cells door for sugar, if there is a lot of insulin in blood, it can causes a hypoglicaemia (due to an overstorage). This decrease of blood sugar level will make you hungry.... You understand what it means...
A food with a low glycemic index doesn't increase too much the sugar level because it doesn't release all his sugar. This notion is important. The whole sugar contained in food is not automatically taken by the organism. So, if the sugar level is balanced, you'll feel hungry more later (less calories, less fat storage)

Eating always high GI food means releasing too much insulin. This high rate of insulin in blood may causes a resistance to it by organism. It means that cells don't let enter sugar into them, leaving sugar in blood stream. This resistance is one of the indication of a type II diabetes.

see below a graph of GI :

Let me take again the bread example,

As we already saw above, those two type of bread have almost the same calorie value. But they definitely don't have the same glycemic index :

- white bread, GI = 90

- wholemeal bread, GI = 40

The maximum glycemic index is 100. So, white bread has a big GI, and wholemeal bread has a quite low GI. Now, you can notice that this two types of bread won't be absorbed in the same way. It also means that when we eat 100 gr of white bread we can eat 225 gr of wholemeal bread instead (for the same level of sugar absorbed). Eat more and keep in shape, doesn't it what a lot of people want ?

Keep in mind that :

- Taking low GI food reduces risks of type II diabetes.

- Taking low GI food helps you to control your hunger.

- Adding fibers, proteins or fat joined with carbohydrated food decrease the GI. So it's better to eat potatoes with a bit of olive oil than to eat them without nothing ! Incredible no ?

- Pasta too much done increases GI

- Rapid cooking rice have a high GI

- Beer has a GI of 100 !

Take a look at a Glycemic Index Table

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Exercising increases our caloric needs, it's a fact ! So it's important to get a good feeding if you have frequent trainings.

What am I using when I exercise ?
The main source of energy used when we're training is glucose (sugar). But if we get a low intensity exercise we also use another very important source of energy : fat (good to know for people who want to lose weight).

What about my feeding ?
So, the better way to get an efficient feeding for exercising is to have a balanced diet in a first time and in a second time increasing the glucose part (more rice, pasta, cereals, bread etc...) Don't forget proteins (meat, milk, cheese), because they fix the micro damages caused on muscles during sport. Should I repeat that we have to drink water enough to compensate losses due to exercising ? And do you know that we lose a lot of mineral salts during sport ? So we must eat vegetables and fruits because they are rich of these trace-element.

I'm gonna workout, when should I eat ?
- before : a normal meal 3 hours before training. It's important to eat carbohydrates (sugar). And not much fats because they could interfere with digestion.
We have natural stores of sugar in our body, the liver and the muscles, so it's important to fill they up.
- during : only if you're gonna exercise for more than 1h30. Sugar stocks run out after 1h30 of exercising at a medium level. So it's good to take an isotonic drink (I'll post a recipe soon...) until 1h30 of training. If your training exceed 1h30, it's better to start drinking and eating before the fall of glicemia. It's better to eat simple carbohydrated food early than to late because the digestion take some time.
- after : it's good to eat and drink just after training because sugar stores are very low. So, it's better to fill they up as soon as possible. If the sugar level is low, body starts using proteins as energy source... And this proteins come from our muscles (amino acids) and we absolutely don't want to lose our muscles !!!

I wanna do a loss weight diet, what can I do ?
I'm not dietetician so I'm not gonna give you a diet plan. Actually I know that we can't do anything when we're following a diet. Health is more important than any weight loss !
Balanced diet and exercising is the better way to lose weight.
- Losing weight means caloric deficit BUT you can't reduce too much your calory needs. You absolutely need sugar in blood when you'll go exercise. Hypoglicemia is extremely dangerous when you're training. 70% of our sugar blood is used by the nervous system (by the brain indeed)
- So, try to keep a good level of carbohydrated food even if you think they'll prevent you to lose weight.
- It's better to exercise at a low intensity. As I said, low intensity encourage the use of fat as energy source.
- YOU CAN EAT PASTRY AFTER A WORKOUT, especially if it was long and hard. All you'll eat after a hard workout will fill up your sugar stores (liver and muscles) But try to don't do this each time ;)
If you eat pastry some hours before the training it's a big mistake !!! The sugar contained in the pastry will be transformed in fat (this action is a way for the body to get rid of the high sugar level)

Well, I think I have no more things to write but if you have some questions, tell me them !

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A few days ago a member of my family ask me why he can eat more than a liter of olive oil per month and still keep in shape ? In reality I'm absolutely convinced that this guy is an alien. How a normal human can eat more than a liter of olive oil per month ??? To tell the truth I'm probably not so far if I count the others kind of oils I eat. But I have a good explanation for that... We are portuguese people, héhé !

More seriously, all of us know that oils are 100% fat. One only gram of it represents 9 calories. So we can say that 1 liter is pratically 10000 calories. Oh my gosh !!!! Stop it right now my friend !!!!!
No no, don't be afraid ! We absolutely need oil to survive. Our body use it for a lot of things and not only as a source of energy. 20% up to 30% of our feeding needs is made of fat ! So a person who burns 2500 calories a day got to eat at least 500 calories of fat. Therefore 1 liter of oil per month represents 330 calories a day ! As you can see there's still room for more fat :P And if you do sport you can easily eat some more !
The oils fat (olive, colza) are mainly exploited by the body just after the absorption and not stored.

Just a last thing, depending the kind of fat you eat, all are not necessarily absorbed by the organism. It's complicated to explain here but I can say an example : only 80% of butter's fat is absorbed by the body. The 20% left goes to... hum... the toilets... :p

In conclusion, the calories which are in the plate are not inevitably the same ones absorbed by the organism.

We often hear talking about saturated fats, poly-unsaturated fats, mono-unsaturated fats, bla bla bla...
So I leave here the olive oil composition for those who are interested :
Saturated fat :15,2%
Poly-unsaturated fat : 10,5%
Mono-unsaturated fat : 74,3%

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