If you are embarking on a weight loss journey, you may have heard countless myths about how many calories you should be eating every day. You may have scoured the Internet for calorie counting tools that fit your needs. You may have even tried different diets and still not been able to lose weight. But there is a lot of confusion out there, which can make things difficult. So what should you actually be doing to lose weight?

Understanding how calories affect weight loss is the backbone of getting in shape. It’s such a critical factor in weight loss that it’s often called the “calories in, calories out” equation. You consume fewer calories than you burn, you lose weight. Simple, right? It is, but the devil is in the details. The “calories in, calories out” equation is a bit more complicated than it seems. Hopefully, this blog post will help you understand the basics of the calorie equation so that you can better plan your diet and exercise program.

When it comes to body modification, there is no more polarizing topic than calories in and calories out. Some say it is the alpha and omega of weight loss. Others say this approach is too simplistic and flawed. In this article, we look at everything from eating less and exercising more to hormonal issues and diets with metabolic benefits. This answers once and for all the question of the importance of calories versus calories outside the body. And discuss what this means for you and your customers.

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You are either with me or against me.

Everyone has heard this expression before. But did you know that the health and fitness industry has its own version of this saying? Here it comes: Either you’re on my side or you’re stupid.

You’re joking, of course!

However, this kind of binary thinking fuels many heated debates. Especially if it’s on a subject: Calorie intake versus calorie expenditure, or CICO.

CICO – easy way to say

• When you consume more energy than you expend, you gain weight.
• When you take in less energy than you use, you lose weight.

This is a fundamental concept of body weight regulation, and it as close to a scientific fact as you can get. It’s hard to say no to sugary snacks when you’re fatigued, but this energy-boosting natural ingredients provide the boost you need.

So why is CICO the source of so much controversy?

It’s a question of extremes.

On one side of the debate is the group that thinks CICO is easy. If you are not losing weight, the reason is simple: Either you eat too many calories or you don’t exercise enough – or both. Just eat less and move more.

At the other end of the spectrum is a group that thinks CICO doesn’t work (or is even a complete myth). According to these critics, it does not take into account hormonal imbalances, insulin resistance, polycystic ovarian syndrome (PCOS) and other health problems that affect metabolism. It is often claimed that certain diets and foods are good for your metabolism and help you lose weight without worrying about CICO.

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Neither position is completely wrong.

But neither is absolutely true.

Whether you’re a fitness trainer trying to help your clients control their weight or you’re trying to learn how to do it yourself, taking an extreme stance on the subject is problematic; it prevents you from seeing the bigger picture.

This article will add some nuance to the debate.

Let me start by clearing up some misconceptions about CICO. Then study concrete examples of how extreme-right or extreme-left views can antagonise people.

Reconsider common misconceptions.

Much of the CICO debate, like many others, is based on misunderstandings, oversimplifications, and an inability (on both sides) to reach a common understanding of the concepts. So let’s start by getting everyone on the same page.

CICO goes beyond diet and exercise.

There is an important distinction between the CICO and the Eat Less, Move More program. But people, especially some CICO supporters, tend to confuse the two.

Eat less, move more only counts the calories you eat and the calories you burn through exercise and other daily movements. But the CICO is an informal way of expressing the energy balance equation, which is much more complex.

The energy balance equation – and thus the CICO – takes into account the complex internal workings of the body as well as the external factors that ultimately influence calorie intake and consumption.

The most important factor, which is often overlooked, is your brain. He controls and supervises the CICO at all times. Think of it as a dispatcher of sorts, sending and receiving messages involving your gut, hormones, organs, muscles, bones, fat cells, external stimuli (and more) to balance the inflow and outflow of energy.

It’s a damn complicated and beautiful system.

However, the comparison of the energy balance itself seems very simple. It’s right here:

• [Energy input] – [Energy output] = Change in tangible reserves*.

* Body reserves are all tissues available for decomposition, such as fat, muscle, organs and bones. I have deliberately not used the change in body mass here because I want to exclude the weight of water, which can change body mass independently of energy balance. In other words, water is a confusing variable that makes people think the energy balance is off, when it’s not.

In this equation, energy in and energy out are not just calories from food and exercise. As the figure below shows, these two variables are influenced by a range of factors.

When you look at CICO through this lens and zoom in to get a broader perspective, you see that the reduction to eat less, move more is a significant simplification.

The calorie calculator and CICO are not the same.

Many people use calorie calculators to estimate their energy needs and the number of calories they have eaten. But sometimes these tools don’t work. As a result, these people begin to doubt that CICO is working. (Or if they are broken).

The key words here are evaluation and timeliness.

This is because calorie calculators are not always accurate.

First, the results are based on averages and can be wrong by 20-30% in normal, young, healthy people. They may differ more in older, clinically ill or obese populations.

And that’s just the energy release side.

The number of calories you eat – or the energy in your body – is also just a rough estimate.

For example, the FDA allows calorie information on labels to be up to 20 percent inaccurate, and studies show that nutritional information in restaurants can vary by 100 to 300 calories per meal.

And even if you could accurately weigh and measure each serving you eat, you still wouldn’t have an accurate count of the calories you consumed. This is due to the presence of other disruptive factors such as. B :

• We don’t consume all the calories we take in. The rate of absorption varies according to the type of food. (Example: we get more calories than expected from high-fiber foods and fewer calories from nuts and seeds than expected).
• We all absorb calories differently depending on our individual gut bacteria.
• Cooking, mixing or chopping foods usually results in higher calorie consumption than indicated on the nutrition label.

Of course, this doesn’t mean that CICO doesn’t work. This simply means that the tools at our disposal to estimate calorie intake and calorie consumption are limited.

Just so we’re clear: Calorie calculators can still be very useful for some people. But it is important to be aware of their limitations. If you plan to use any of them, do so as a rough starting point, not as a definitive answer.

CICO does not require calories to be counted.

We sometimes use calorie counting to help clients improve their diet. In other cases, we use portions out of hand. In other cases, we use more intuitive approaches.

For example, let’s say a client wants to lose weight, but is not achieving the desired results. If they count calories or use portion sizes, we can use these numbers as a guide to further limit the amount of food we eat. But we can also encourage them to use other methods. For example, eat slowly or until you are 80% full.

In all cases, whether we talk about numbers or not, we are manipulating the energy in them. Sometimes directly, sometimes indirectly. So don’t get me wrong: Even if you’re not counting calories, CICO works.

The CICOmay seem simple, but it’s not.

There is no other solution: If you (or your client) are not losing weight, you need to either decrease the energy inward or increase the energy outward. But as you’ve seen, this can involve much more than just eating less or spending more time at the gym.

For example, you may be asked to:

• Get more good quality sleep to better regulate hunger hormones, improve recovery and boost metabolism.
• Try stress management techniques such as meditation, deep breathing and activities in nature.
• Increase your daily non-physical exercise by parking a few blocks from your destination, walking stairs and/or standing while you work.
• Replace some of the higher intensity exercises with lower intensity exercises to promote recovery and reduce systemic stress.
• Improve the quality of what you eat, don’t reduce the quantity. This allows you to eat more with fewer total calories.
• Change the macronutrient composition of what you eat. For example, eat more protein and fiber, or more carbs and less fat, or vice versa.
• Experiment with the frequency and timing of meals and snacks based on personal preferences and appetite stimulants.
• Consider temporarily tracking your food intake – by portioning or weighing/measuring – to make sure you are eating what you think you are eating (as much as possible).
• Evaluate and correct nutritional deficiencies to have more energy during training (and in daily life).
• Consult your doctor or a specialist if consistent lifestyle changes do not produce positive results.

Sometimes the solutions are obvious, sometimes not. But in the case of CICO, if you stay focused and study all the factors, the answers are there.

Imagine yourself as a calorie conductor, controlling and regulating a multitude of activities to create metabolic harmony. They look for anything out of sync.

It takes a lot of practice.

To help you out, here are 5 common energy balance dilemmas. In any case, it may be tempting to assume that the ICCO does not apply. But if we look a little deeper, we see that the CICO principles are still there.

5 common dilemmas of energy balance.

Dilemma #1: I used to eat the same, but suddenly I started to gain weight.

Can you guess what happened?

It is more than likely that the incoming or outgoing energy has changed, but in an uncontrolled or unnoticed way.

The culprit could be:

• Slight increase in food intake related to mood swings, hunger or stress.
• Increased energy intake due to new medications, unknown health conditions, or chronic dieting.
• Physiological changes that lead to a reduction in the number of calories burned during exercise and at rest.
• Onset of chronic pain leading to a sharp decrease in thermogenesis without physical activity (NEAT).
• Significant changes in sleep quality and/or quantity that affect metabolism and/or food intake.

In all such cases, CICO remains in effect. The energy balance just shifted imperceptibly, due to lifestyle and health changes, so it’s hard to say.

Dilemma #2: My hormones are wreaking havoc on my metabolism and I keep gaining weight. Help!

Hormones seem to be a logical scapegoat for weight changes.

And while they’re probably not as much to blame as we think, hormones are closely tied to energy balance.

However, they do not work independently of the energy balance.

In other words: People don’t gain weight through hormones.

They gain weight because their hormones affect their energy levels.

This often happens during menopause or when thyroid hormones drop.

Consider triiodothyronine (T3) and thyroxine (T4), two thyroid hormones that are extremely important for metabolic function. When the level of these hormones drops, weight gain can occur. But this doesn’t invalidate CICO: Your hormones simply affect your energy production.

It may not seem like the right thing to do, but it’s an important connection, whether it’s menopause, thyroid problems, insulin resistance, or other hormonal issues.

When you understand that the CICO is the real engine of weight loss, you have many more tools to get the results you want.

Let’s say you’re assuming the false premise that hormones are all that matters. This can lead to increasingly unhelpful decisions, such as. B. Spending a lot of money on unnecessary supplements or following an overly strict diet, which will ultimately backfire.

On the contrary, you know that the results depend on the change in incoming or outgoing energy. These changes may be of hormonal origin, in which case you should adjust your diet, exercise and/or lifestyle accordingly. (This may also include taking any medication your doctor prescribes, if necessary).

Studies have shown that people with mild hypothyroidism (10-15% of the population) and moderate hypothyroidism (2-3%) can have a metabolic delay of 140-360 calories per day.

This can be enough to cause weight gain or make it difficult to lose weight. (A word of caution: mild hypothyroidism can be so mild that many people do not experience significant changes in metabolic activity, making it irrelevant).

In addition, women with polycystic ovarian syndrome or PCOS (about 5-10%) and postmenopausal women may also experience hormonal changes that interfere with energy levels.

Therefore, it is important to understand your (or your client’s) medical condition, as this will provide valuable information about your specific problems and the way forward.

Dilemma #3: I only eat 1,000 calories a day and I still don’t lose weight!

So what is it?

The conclusion most people come to: Your metabolism is disturbed. They’re broken. And CICO collapsed.

But here’s the thing: Metabolic damage is not quite the same thing. Even if it looks that way.

So your energy balance problems may be related to the hormonal problem described above. However, if someone eats 1,000 calories a day but does not lose weight, it usually has one of two causes.

(As simple as it sounds, it’s something we see time and time again in our coaching program with over 100,000 clients.)

Reason #1: People often underestimate the amount of calories they consume.

It is easy to make mistakes when counting the amount consumed because it is usually unintentional. The most typical paths people use:

• You underestimate the portions. (For example, if you don’t accurately measure one tablespoon of peanut butter, it could actually be two, adding 90 calories each time).
• They don’t follow the bites, licks or tastes of high-calorie foods. (For example, a leftover macaroni and cheese from your child can easily add 100 calories).
• You don’t record everything in the moment and forget to record it afterwards.
• They forget to count the foods they’d rather not eat.

Don’t you think this could be a serious problem?

A baseline study and repeated follow-up studies have shown that people often underestimate the amount they eat in a day, sometimes by more than 1,000 calories.

I am not citing this study to say that it is impossible to be realistic about portion sizes. But if you (or your clients) aren’t getting results with a low-calorie diet, it’s worth considering that underestimation may be the problem.

Reason #2: People eat too much on the weekends.

The work week can be stressful, and when it’s Friday night, people let their guard down and let go.

(You probably can’t relate to this, but try, okay?)

Here’s how: Let’s say someone eats 1500 calories a day during the week, leaving them with a deficit of about 500 calories.

But on the weekends, they deviate a bit from their plan.

• A drink with friends and a few pieces of pizza late on a Friday night.
• Extra large lunch after the Saturday training
• Sunday brunch (hey, it’s breakfast and lunch, so I can eat a double portion!)

The end result: 4,000 extra calories consumed between Friday night and Sunday afternoon. They made up for this deficit by increasing their average daily caloric intake to 2,071.

Summary: If you (or your client) have drastically reduced calories but are not seeing the expected results, pay attention to small missteps. It’s like a metabolic detective looking for breadcrumbs – maybe literally.

By the way, if downtime is an issue for you (or your client), we have just what you’re looking for: 5 great strategies to avoid overeating on the weekend.

Dilemma #4: I eat as much as I want and still lose weight, so this diet is better than all the others!

This is perhaps the main reason why some people reject CICO.

Suppose someone switches from a diet of primarily processed foods to a diet of primarily whole, plant-based foods. It may be that they can eat as much as they want, but the pounds still come off.

People often think it has to do with the power of plants.

Yes, plants are great, but that doesn’t negate the energy balance.

Because plant foods have a very low energy density, you can eat a lot of them and still have a calorie deficit. Especially if your previous diet was full of processed and overly palatable foods.

It sounds like you’re eating a lot more than you used to, and in fact you are.

Plus, you’ll feel more nourished by the volume, fiber and water content of the plants.

That’s great. It really is. But this doesn’t invalidate CICO.

Take the ketogenic diet, for example.

Maybe someone here has had a similar experience: He eats as much as he wants and is still losing weight, but he eats meat, cheese and eggs instead of plant-based foods. These are not low-calorie foods, nor do they contain much fiber.

This is why many proponents of the low-carb diet claim that the keto diet offers a metabolic advantage over other diets.

Here’s what’s likely to happen:

• A higher protein intake increases the feeling of satiety and reduces the appetite.
• By limiting their food choices, they lost hundreds of calories they might otherwise have consumed (pasta! chips! cookies!).
• Limited food choices can also lead to sensory satiety. This means that if you eat the same foods over and over again, they can become less appealing, so you are tempted to eat less.
• Liquid calories – soda, fruit juice and even milk – are generally kept out, so more calories are taken in from solid foods that fill the body up better.
• High ketone concentrations in the blood, which increase with carbohydrate restriction, appear to suppress appetite.

For these reasons, people tend to eat fewer calories and feel less hungry.

While it may seem magical, the keto diet helps you lose weight by regulating your energy intake in several ways.

You can ask for: If plant-based and keto diets work so well, why should anyone care if it’s because of CICO or some other reason?

Because depending on the individual – their eating habits, lifestyle, activity level, etc. – many diets, including plant-based and keto diets, are not sustainable. – Many diets, including plant-based and keto diets, are not sustainable. This is particularly true of the more restrictive approaches.

And if you (or your client) think there is only one good diet, you may be frustrated that you can’t stick to it. You may think you’re failing and decide you don’t have the discipline to lose weight. You may even think you should stop trying.

None of this is true.

Your results are independent of your diet. They are dependent on behaviour.

To maintain a healthy body (including a healthy weight), you must develop consistent and sustainable daily habits that positively impact your body’s energy and energy output.

You can do this by enjoying your favorite foods:

• Eat until you’re 80% full.
• Eat slowly and consciously
• Eat more minimally processed foods
• Benefit from better sleep quality
• Taking measures to reduce stress and increase resilience

It’s a matter of looking at the CICO from 30,000 feet and determining which approach seems reasonable and feasible to you.

This can of course include a plant-based diet or a keto diet, but it is not mandatory. And you know what?

You can get great results with both.

Dilemma #5: I want to gain weight, but no matter what I eat, I can’t do it.

The conversation on CICO is not always about weight loss.

Some people have problems with weight gain.

This is especially true for young athletes and people who are very active professionally. (Think of a job that involves manual labor).

This also happens to people who are trying to regain the weight they lost after an illness.

If someone intentionally eats more but the pounds don’t come off, it may seem like CICO isn’t working. (Surprise.)

They often feel like they’re eating their fill – I’ll eat anything! – and it doesn’t work. But here’s what our coaches discovered:

People tend to remember extremes.

A person could have six meals a day and eat as much as he could.

But the next day they only ate two portions because they were still full. Or maybe they were very busy, so they didn’t even think about it.

The first day – the day they ate their fill – will probably be much more noticeable than the day they ate to their heart’s content. It’s just human nature.

It’s easy to see how CICO is involved. This lack of consistency in the energy part of the equation in.

A solution: Instead of binge eating 3000 calories one day and eating 1500 calories the next, aim for a calorie intake just above the midpoint that you can stick to, and increase it in small portions as needed.

People often increase their activity when they get more calories.

When some people suddenly have more energy – because they eat more – they are more likely to do things that increase their energy. For example, climbing stairs, pushing while talking on the phone and fidgeting in your chair.

They may even work harder than usual during training.

It can be both unconscious and subtle.

While this may sound strange, our coaches believe this is a legitimate problem for fast-growing individuals.

Your cargo: Pay attention to your overall activity.

If you can’t cut back a little, you may have to compensate by eating more. Nutritious and high-calorie foods like nut butters, whole grains and oils can help, especially if you have a weak appetite.

3 strategies to play the system.

Once you understand that CICO is both complex and inevitable, you may run into a common problem.

To know: I can’t eat less than that!

This is one of the main reasons why people give up trying to lose weight or look for a miracle diet in vain.

But here are three simple strategies you (or your clients) can use to create a calorie deficit, even when it seems impossible. It’s all about finding the one that suits you best.

Maximum protein and fibre content.

Eating lots of protein increases satiety and helps you feel more satiated between meals. Eating plenty of fiber increases feelings of satiety and helps you feel more satisfied about your meals.

Research and practice have proven that they help you feel more fulfilled by eating fewer calories, making it easier to lose fat.

This advice may seem trite, I know. If robot nutrition coaches ever come on the scene, eating more protein and fiber will probably be the first thing they are programmed to do.

But the truth is that most people trying to lose weight still don’t pay attention to the intake of any of these nutrients.

And you know what? It’s not his fault.

When it comes to dieting, almost everyone is told to lose weight. Eliminate the bad foods and eat only the good.

But there is another approach: Start adding.

If you try to increase your protein intake (especially lean protein) and your fiber intake (especially plant fiber), you will feel fuller.

You will also be less tempted to eat all the foods you think you should avoid. This enables the automatic movement of ultra-processed food.

This provides another important benefit: By eating more whole foods and less processed foods, you train your brain to crave less of that delicious, over-processed food.

And then something incredible happens: You start eating fewer calories without wanting to, instead of voluntarily restricting yourself because you have to.

This makes it easier to lose weight.

Startup is very easy: For protein, add a handful of relatively lean proteins – chicken, fish, tempeh – to a meal. That’s more than you could get otherwise. Or drink a tasty smoothie as a main meal or snack.

To get fiber, add a serving of high-fiber foods – especially vegetables, fruits, lentils and beans – to your regular diet. That could be an apple as a snack, a handful of roasted carrots with dinner or a handful of spinach in a tasty smoothie.

Try this for two weeks and then add a handful of lean proteins and a serving of high-fiber foods.

In addition to all the benefits we’ve talked about so far, there’s also this:

When you go to the table with abundance in mind, rather than lack, you can avoid the feelings of anxiety and frustration you often feel when you deny yourself your favorite food.

So instead of saying: I don’t think I can give up my nightly habit of drinking wine and eating chocolate, it shows: Hey, look at all those healthy and delicious foods I can give my body!

(And by the way, you don’t have to give up your wine and chocolate habit at all, at least not to get ahead).

Change your perspective.

Imagine you’re on vacation. You overslept and missed breakfast.

Of course you don’t mind, because you are relaxed and having a good time. And there’s no reason to panic: There will be a lunch.

But because you skipped a meal, you end up eating a few hundred calories less than you normally would in a day, creating a deficit.

If you’re in an environment where you feel calm and happy, you’re unlikely to notice.

Let’s assume you wake up on a normal day and are actively trying to lose weight. (In preparation for a holiday!)

One might think: I can only eat my 400 calorie breakfast, and that’s not enough. That’s the worst. I’ll be hungry all day!

So you work under stress and count down the minutes until your next snack or meal. You may even start to feel deprived and unhappy.

Here’s the deal: You were calorie deficient on both days, but your subjective feelings were completely different on both days.

What if you could change your mindset toward the first scenario instead of the second?

Of course, I’m not suggesting you skip breakfast every day (unless you prefer).

But if you can think of eating less as something you do, rather than something you have to do, it can be a lot less of a problem.

Add activity instead of subtracting calories.

Are you one of those people who don’t want to eat less, but do want to exercise more? If so, you can use something called G-Flux.

G-flow, also called energy flow, is the total amount of energy entering and leaving a system.

For example, let’s say you want to create a 500 calorie deficit. It could look like this:

• Energy in: 2,000 calories
• Energy consumption: 2,500 calories
• Deficit: 500 calories

But it could also look like this:

• Energy in: 3,000 calories
• Energy: 3,500 calories
• Deficit: 500 calories

In both scenarios you have reached a 500 calorie deficit, but in the second scenario you may eat much more.

This is one of the advantages of the G-Flux, which is larger.

But there’s another one: Research shows that when you eat high quality food and do different workouts – strength training, fitness training and recovery – you consume more calories, have more lean mass and less fat.

More exercise doesn’t just give you more energy. It also changes the distribution of nutrients so that more calories go to muscle growth and less to fat cells.

By eating more, you also have more opportunities to get the right amount of vitamins, minerals and phytonutrients to feel your best.

Victory. Victory. Victory.

To be clear, this is a somewhat advanced method. And since metabolism and energy balance are dynamic in nature, the effectiveness of this method may vary from person to person.

Also, not everyone has the ability or desire to devote more time to training. And that’s good.

But if you are flexible in your thinking and willing to experiment with different ways to influence CICO, you can find your own personal strategy to tip the energy balance in your favor (or that of your clients).

If you are a trainer or want to become one….

Learning how to educate clients, patients, friends or family members about healthy eating and lifestyle changes that fit their bodies, preferences and circumstances is both an art and a science.

If you want to learn more about both, consider Level 1 certification.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”What are your total calories in and total calories out?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Total calories in: 2,000 Total calories out: 1,500 Total calories in minus total calories out equals 500 calories.”}},{“@type”:”Question”,”name”:”How many calories should I eat to lose weight vs out?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” The number of calories you should eat to lose weight is different for everyone. It depends on your age, height, weight, and activity level.”}},{“@type”:”Question”,”name”:”What is Cico rule for weight loss?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Cico is a diet that is based on the idea of consuming only 500 calories per day.”}}]}

Frequently Asked Questions

What are your total calories in and total calories out?

Total calories in: 2,000 Total calories out: 1,500 Total calories in minus total calories out equals 500 calories.

How many calories should I eat to lose weight vs out?

The number of calories you should eat to lose weight is different for everyone. It depends on your age, height, weight, and activity level.

What is Cico rule for weight loss?

Cico is a diet that is based on the idea of consuming only 500 calories per day.

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Fructose is one of the most extensively studied sweeteners, but there are still a lot of misconceptions about it. This article will clear up most of the myths and clarify how it works as a sweetener, what foods contain it and some surprising health benefits of consuming high amounts of it daily.

Fructose is a naturally occurring substance that is present in all fruit. In recent years, fructose has been criticized for its role in causing metabolic diseases such as obesity and diabetes. However, studies have shown that the consumption of fruits and fructose itself are not the primary drivers of these diseases. In fact, a diet high in fruit and fructose has been shown to be a healthy and optimal diet.

What is fructose?

Fructose is a monosaccharide, the simplest form of carbohydrate. As the name suggests, a mono(on)saccharide (sugar) contains only one sugar group, so it cannot be broken down further.

Each carbohydrate subtype has a different effect on the body depending on its structure and source (i.e. the food it comes from). Chemical structure affects the speed and/or ease with which a carbohydrate molecule is digested/absorbed. The source influences the presence of other nutrients among the carbohydrates.

For example, high fructose corn syrup (HFCS) and fruit both contain fructose, but their effect on the body is different. HFCS is essentially a simple delivery system for fructose – it contains nothing else, whereas fruit contains additional nutrients and fiber that affect the digestion and absorption of fructose. Moreover, the amount of fructose in an average apple is much lower than that in, say, an average can of lemonade.

Fructose has a unique texture, sweetness, digestion speed and absorption rate that differs from glucose, the sugar into which most of the carbohydrates we eat are converted when they enter the bloodstream.

• Fructose is absorbed in the gut through different mechanisms than glucose.
• Fructose is absorbed more slowly
• Unlike glucose, fructose does not stimulate a significant release of insulin.
• Fructose is transported into cells by a different transporter than glucose.
• Once fructose enters the liver, it can deliver glycerol, the basis of fat, and increase fat formation
• Some people cannot fully absorb fructose when given in large doses – about 50 grams (note: this is an extremely large amount of fructose. We’re talking about 4-5 medium-sized apples. At the same time, 16 ounces of fruit juice with HFCS can contain about 45 grams of fructose).
• The simultaneous consumption of glucose and fructose accelerates the absorption of fructose. This is one reason why many sports drinks contain a sugar mixture.

Why is fructose important?

500 years ago, before the mass production of sugar, our diet contained a minimal amount of fructose. Fructose was only offered as part of a complete diet.  Whole fruits, vegetables, grains, nuts/seeds and proteins contain a limited amount of fructose and can be consumed in moderation. As the food industry has processed fructose from sources such as corn and added it to various processed foods, fructose consumption has increased.

Fructose consumption increased significantly between 1970 and 2000. Although most people associate fructose with fruit, most of our daily fructose now comes from sources other than fruit.  A study in the 1990s found that the average person consumes about 80 grams of added sugars per day (equivalent to about 320 calories or 15% of energy intake); fructose makes up about half of this amount.

Fructose comes not only from HFCS, but also from sucrose (native sugar).  Sucrose is a disaccharide (double sugar) consisting of glucose + fructose.  HFCS and sucrose are found in processed foods, including candy, soft drinks and almost all edible food-like substances in a bag or box.

What you should know

Our liver is the main site of fructose metabolism.  In the liver, fructose can be converted into glucose derivatives and stored as liver glycogen.  The liver can only use and store a limited amount of fructose at a time as glycogen. The rest is deposited as fat, so a very high dose of fructose in one serving is more likely to find its way to the middle of your figure.  This phenomenon is more pronounced in people with high blood fat levels, insulin resistance or type 2 diabetes.

High consumption of fructose (as opposed to other carbohydrates in the diet) may not stimulate normal leptin production.  Leptin is a hormone involved in the long-term regulation of energy balance.  It increases when we get enough calories/energy and decreases when we don’t get enough to signal that it’s time to stop or start eating. The reduction in leptin production with chronic fructose consumption may have an adverse effect on the regulation of food intake and body fat.  In other words, when you consume HFCS, your brain never gives you the signal that I’m full, so you keep eating even though you have enough calories.

Since fructose is retained in the liver, it causes a low glycemic response.  While this is a positive feature of whole fruit consumption, it does not justify the use of fructose sweeteners.  Although fructose has a low glycemic index and can help replenish glycogen stores in the liver in physically active people, excessive consumption of fructose can lead to fat regeneration in the liver and short-circuit our energy balance and fat regulation systems. Consumption of large amounts of fructose sweeteners can therefore lead to central obesity (weight gain around the waist), low good cholesterol, high bad cholesterol, high triglycerides and poor appetite control.

Clinical evidence shows that people who eat lots of fruits (and vegetables) get slimmer, stay slimmer, and are healthier than those who don’t.

For additional credit

Are you worried about fruit? Just relax. The experts concluded: Consumption of naturally occurring fructose from unprocessed whole foods is low and unlikely to contribute to adverse metabolic effects.

Eating more fruits (and vegetables) can help prevent chronic diseases, including cancer.  See here.

Dr. Viok, author of a study that tracked adult fruit consumption for 10 years, believes that one need not worry about fat gain from overconsumption of whole fruit: There are no studies indicating significant long-term weight gain from excessive consumption of whole fruits.

If health and optimal body composition are important to you, eat that orange, but think twice before grabbing a bottle of orange juice (or worse, a can of orange juice).

Summary and recommendations

When it comes to fructose, the source is important. Eating whole, unprocessed fresh fruit is unlikely to contribute to an energy imbalance and increase in body fat. However, it is likely that regular consumption of fruit juices high in fructose, sweeteners and high-energy foods is the cause of these problems. Our bodies have a long and lasting relationship with fruit, which is not the case with fructose and fructose sweeteners.

Eating whole fruit provides a large amount of nutrients and helps control energy intake.  It takes more than 2 kg of most fresh fruit to provide 2,000 calories.  People don’t normally eat more than ~5 pounds a day.

Avoid buying foods/drinks that contain sweeteners with fructose.

Ask yourself: is my overconsumption of whole fruits leading to nutritional problems such as the development of chronic diseases and an increase in body fat?

References

Click here to see the sources of information referenced in this article.

American Institute for Cancer Research.  Called: 9/17/08

Berg CM, et al.  Dietary patterns and risk factors for cardiovascular disease: the Swedish research program INTERGENE.  Am J Clin Nutr 2008;88:289-297.

Bes-Rastrollo M, et al.  A prospective study of dietary energy density and weight gain in women. Am J Clin Nutr 2008;88:769-777.

Bray GA. Is fructose bad? Am J Clin Nutr 2007;86:895-896.

Elliott SS, et al. Fructose, weight gain and insulin resistance syndrome. Am J Clin Nutr 2002; 76: 911-922.

Ello-Martin JA, et al.  Nutritional energy density in the treatment of obesity: a one-year study comparing two slimming diets.  Am J Clin Nutr 2007;85:1465-1477.

Groff JL & Gropper SS. Advanced nutrition and human metabolism. 3. Traffic. Wadsworth Thomson Learning. 2000.

Havel PJ. Fructose in the diet : Implications for disruption of energy metabolism and fat and carbohydrate metabolism. Nutr Rev 2005;63:133-57.

Hung HC, et al.  Fruit and vegetable consumption and the risk of major chronic diseases.  J Natl Cancer Inst.
2004;96:1577-1584.

Liu S, et al.  Fruit and vegetable consumption and the risk of cardiovascular disease: a women’s health study.  Am J Clin Nutr 2000;72:922-928.

Savage JS, Marini M, Birch LL.  The energy density of the diet predicts women’s weight change over 6 years.  Am J Clin Nutr 2008;88:677-684.

Vioque J, et al.  Fruit and vegetable consumption in relation to weight gain over 10 years in Spanish adults.  Obesity (Silver Spring) 2008;16:664-670.

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Click here to download a free copy of the special report.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”Why is fructose bad for you?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Fructose is a sugar that is found in fruits and vegetables. It is also found in honey, agave nectar, and high-fructose corn syrup. Fructose can cause weight gain, heart disease, and diabetes.”}},{“@type”:”Question”,”name”:”Why is fructose important to the body?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Fructose is important to the body because it is a simple sugar that can be used for energy.”}},{“@type”:”Question”,”name”:”What is fructose and its function?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Fructose is a simple sugar that is found in fruits, vegetables, honey and some other foods. It is also used as a sweetener in many processed foods.”}}]}

Frequently Asked Questions

Why is fructose bad for you?

Fructose is a sugar that is found in fruits and vegetables. It is also found in honey, agave nectar, and high-fructose corn syrup. Fructose can cause weight gain, heart disease, and diabetes.

Why is fructose important to the body?

Fructose is important to the body because it is a simple sugar that can be used for energy.

What is fructose and its function?

Fructose is a simple sugar that is found in fruits, vegetables, honey and some other foods. It is also used as a sweetener in many processed foods.

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The Fajita Poppers consists of two chicken breasts seasoned with Fajita spices and then stuffed with Fajita beef. Poppers are then baked in the oven and served with Fajita chicken wings. The Fajita Poppers are then topped with Fajita sour cream and Fajita cheddar cheese.

You’ve probably seen those little packets of sauce, powder, and sometimes meat on the shelf at the store. They are called Fajitas and it’s where the problem starts: you eat one and think it’s just like eating in a restaurant, but then you realize there’s a whole process involved. So if you’re going to make your own Fajitas, try these tips for success:

These fajita poppers are an easy-to-make treat with just the right amount of flavor from the filling of peppers, onions, spicy chicken and cheese.

About Fajita Poppers

When I lived in Scottsdale, the best fajitas I ever had were at Ajo Als.

The seasoning was perfect and the presentation was excellent.

You always knew when someone ordered fajitas, because you could hear the fajitas sizzling throughout the restaurant.

So when I was preparing the dishes for the Cinco de Mayo celebration, I thought of these fajitas.

But then I changed my mind.

Fajitas are incredibly delicious, it’s true, but they’re not a snack.

They are a complete meal in themselves.

They are also a bit complicated to make.

An incredibly hot tortilla that you fill with perfectly seasoned meat.

Then add all your favorite ingredients, like cooked onions and peppers, guacamole, cheese and cilantro.

Then roll it up and eat it in all its delicious, juicy glory.

But we’re talking snacks here.

Something small and very tasty that can be eaten in one or two bites.

Have a snack and go.

So I figured, why not simplify the fajitas?

Peppers are a key ingredient, so why not replace the tortilla with a mini pepper?

They are the right size and are absolutely stunning with their red, yellow and orange colors.

They are also the ideal container for seasoned beef or chicken and grilled onions.

Top with grated cheese, guacamole and, because I love it so much, some coriander leaves.

The Fahita popper has appeared.

A bite says: Yes, fajita, but it’s much easier to eat.

Of course I had to test them after I made them.

And then I checked them again…. and again.

All I can say is: Make a pile of them, because they will be used up quickly.

Fajita Poppers ingredients

• Mini sweet pepper
• Olive oil
• Arc
• Chicken breast
• Chili Lime Spice
• Cheddar
• Coriander

How to make fajita poppers

First, preheat the oven to 400 degrees F

Then cut each pepper in half lengthwise and place them in the baking dish.

Then add the olive oil to the fryer over medium-high heat.

When hot, add the chopped onions. Cook for about 4 minutes, stirring, until the mixture is caramelized.

Then put the onions on the other side, add the chopped chicken and cook for another 3-4 minutes.

Season with chili lime seasoning.

Stuff each pepper with chicken and onions and bake for 20-25 minutes until peppers are tender.

Finally, transfer the peppers to a serving bowl and sprinkle each pepper with grated cheddar cheese and cilantro.

Serve hot.

For more Cinco de Mayo recipes, check out the article 15 favorite Cinco de Mayo dishes.

Note

I just discovered that Tripadvisor has ranked Ajo Al’s Mexican Restaurant as the number one place for the best fajitas in Scottsdale.

Print Recipe

Poppers Fajita

These fun fajita poppers are an easy to make treat with just the right amount of flavor. Perfect for the next Cinco de Maya party.

Cooking time5 minutes

Cooking time30 minutes

Total time35 minutes

Course: A starter

Kitchen: American

Key word: Some Fajita Poppers

Servings: 12 Crackers

Calories: 55 kcal

Ingredients

• 6 mini peppers
• 2 tablespoons olive oil
• 1/2 Zwiebel, cut into thin slices
• 4 Hähnchenfilets cut into thin horizontal ribbons
• 1/2 tablespoon Trader Joe’s chili-lime seasoning
• 1/4 cup grated cheddar cheese
• 2 tablespoons coriander

Instructions

• Preheat the oven to 400 degrees F.
• Cut each pepper in half lengthwise, remove seeds and place in baking dish.
• Put the olive oil in a skillet over medium heat and add the onions once they are hot.  Cook for about 4 minutes until lightly caramelized.  Move the onions to the other side, add the chicken and cook for another 3-4 minutes.  Add the chili-lime seasoning and stir.
• Fill each pepper with the seasoned chicken and onion and bake for 20-25 minutes until the pepper is tender.
• Remove from oven and place on a serving dish.  Sprinkle lightly with cheese and cilantro.

Power

Serve it up: 1Popper | Calories: 55kcal | Carbohydrates: 1g | Protein: 4g | Fat: 3g | Cholesterol: 13mg | Sodium: 34mg | Potassium: 97mg | Vitamin A : 470IU | Vitamin C: 18,4 mg | Calcium: 19 mg | Iron: 0,1 mg

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Almost all pets in Colorado will soon be able to legally use medical marijuana. In fact, the state’s medical marijuana program is now the first and only one in the country to provide medical marijuana to animals. But, what about those pet owners who don’t want their animals to be exposed to the drug? Does that mean they should avoid medical marijuana altogether?

With a fast-growing market of medical marijuana in the United States, many pet owners are wondering if it’s okay to give their dogs and cats medical marijuana.

In the last couple of years, Medical Marijuana has been legalized in a few states and regulations have been passed for medical usage. Similar measures can be found in other countries in the world. The only problem with this is that it may actually be harmful for your pets. When the law was passed, many people were advised to start giving their pets medical marijuana. However, this is not a good idea, as it may be harmful for the animals.

The industry for medical cannabis for pets is magically blossoming. The number of dogs and/or cats parents looking into the use of cannabis for their pets is growing each day.

Each day, at least one parent walks into a dispensary to enquire about the perfect CBD products for their pets, while a significant number of these parents are actively researching the testing policies, right ingredients, and consumer stories related to the use of medical cannabis for dogs and cats.

As more pet owners are being drawn into the cannabis world for pets, more companies are springing up to meet the increased demand for medical marijuana for pets. These businesses are selling CBD oils, capsules, topical and other treats that appeal to dogs and cats. Many of these products are developed with dog-safe or cat-safe ingredients. Coconut oil is an example of such an ingredient.

Is it safe?

Like humans, pets also get sick. Studies show that CBD is a potential treatment for managing ailments in cats and dogs.

Marijuana plants have a lot of different cannabinoids, the two major compounds, THC and CBD offer a wealth of therapeutic benefits, most of which have not been fully researched.

CBD, the non-psychoactive cannabinoid, appears to put out a calming effect in pets. In the same way, it reduces nervousness and stress in humans. It induces a relaxed state in the pets. However, the studies carried out on this are few and it may be too early to conclude.

Cannabis for cats and dogs

Unlike humans, let’s are unable to enjoy cannabis in a generally safe manner. You and I can make the mistake of overindulging because at most we’ll feel extremely tired and sleep it off. This same mistake in cats and dogs would be expensive.

For now, the number of experiments done to fully establish the effects of THC in pets is few. Gathered evidence, for now,w shows that these animals experience the effects of cannabinoids faster than humans. A little dose of cannabis is enough to elicit these reactions.

Dogs and Cats are unable to consume the average joint that you do. An average roll has around 150mg of THC. This is more than enough to induce psychoactive effects in pets when inhaled passively. Enough reason to keep your medical-grade THC-filled stash far away from your pet’s reach.

Can Fido or FiFi get high?

Yes, they can. Although it is not advisable.

I recently witnessed moments of panic when a dog owner had his dog accidentally consume a large amount of marijuana. If it wasn’t for the quick response of the vet, the consequences might have been severe.

It is one thing to feed your pet the right dosage of cannabis, and it is an entirely different thing for your pet to ingest a large quantity of marijuana. The effects of this can be severe enough to cause the death of the pet.

Luckily, medical cannabis is now legalized in most states in the U.S, it is now easy to purchase the right products for your pets.

How to know if your pet is on cannabis

The Food and Drug Administration released a list of symptoms that would be observed if a pet has been exposed to cannabis. If any of the following is observed, contact above immediately.

• Depression
• Agitation
• Lethargy
• Heavy drooling
• Tremors
• Vomiting

The dndocannabinoid system in cats and dogs

Animals also have an ECS. The ECS helps mammals and other animals to balance their internal systems; it plays a regulatory role to keep the internal environment in a state of homeostasis.

When ingested, cannabinoids work in synergy with the ECS receptors present throughout the body of the animal.

The endocannabinoid system has two main receptors, namely CB1 and CB2. When CBD or THC molecules enter into the ECS, they imitate the internal cannabinoid molecules. They bind to the right receptors and induce changes in the body.

Your pets experience a temporary change in their mood and biology when they are fed cannabis products. This temporary change is only worth it if your pet is suffering from a certain ailment, if not it might have dire health consequences in some cases.

Effects of cannabis on dogs and cats

In Dogs

The use of medical marijuana in dogs experimented in dogs with age-related degeneration of joints. The results obtained indicated that the drug significantly reduced the level of pain felt by the dogs. The fun fact is there were no side effects all through the research. More studies look promising also.

In Cats

Currently, I am unable to ascertain if any trial has been carried out to check out the effect of CBD in cats. Vets and owners can only rely on prior information gotten from anecdotal accounts when it comes to feeding our cats cannabinoid molecules.

The facts are that medical marijuana reduces an animal’s aggression, boosts appetite, and decreases anxiety and stress. (Like I stated earlier)

Is it legal?

Yes, it is. This however depends on where you find yourself.

Not all countries or states have legalized the use of medical cannabis. If you find yourself in a country that has legalized this non-psychoactive drug, then you can legally give your pet medical marijuana. If not, do not attempt to give your pet.

The cannabis reform movement is gaining momentum, in no time, most of the areas in the world will have this drug licensed.

Looking toward the future

For any progress to be made, the use of medical marijuana for our dogs and feline companions needs to be extensively researched.

Veterinarians and other scientists need to start considering the use of medical cannabis to manage serious disease conditions in dogs and cats. This will boost the amount of research being done, it will also open the market to new products. Things like skin allergies and rashes in cats and dogs could be in the future for CBD.

I strongly advise that you try your best to keep your leaves aways from THC to prevent toxic reactions. CBD is the best option. Also, do well to ask for a better opinion from vets before giving your cats or dogs medical marijuana.In 2014, over 30 states voted to legalize the use of marijuana for medical purposes. Now that recreational marijuana use has been legalized in Colorado and Washington, the debate over how effective marijuana use is for pets has begun. There’s no question that medical marijuana is helpful for dogs, when they are diagnosed with seizures, cancer, and other serious illnesses. But some vets are unsure about the use of marijuana for other conditions.. Read more about best cbd for dog anxiety and let us know what you think.

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If you’re eating keto, you may find the Starbucks menu to be overwhelming. You can’t go wrong with the classic “mocha”, but you may not want to splurge on a grande or venti size drink that’s going to leave you feeling sluggish. So, how do you make keto work at the coffee chain? Here are the eater’s five favorite keto-friendly Starbucks drinks, which are sure to give you a boost of energy without the sugar crash.

It’s been nearly a year since I started eating low carb, and since I eat low carb at Starbucks I decided to write a post on some of the incredible keto-friendly foods you can order at Starbucks! I will cover the keto-friendly menu items you can order from Starbucks, how to calculate macros, and how to order those items. I will also cover some low carb Starbucks drinks and how to order them. You can basically eat at Starbucks and be in ketosis.

You probably already know what you can drink at Starbucks if you’re on a keto diet, but what can you eat? Check out these products that will help you satisfy your hunger and control your ketones while making a quick stop at Starbucks (and one product you’ll be surprised to hear isn’t so keto).

1. Moon cheese

• Portion size: 12g. Calories: 70 Total fat: 5 g Total carbohydrates: 1 g (0 g fibre, 0 g sugar) Protein: 5 g

Moon’s crispy, crunchy cheese snacks are the perfect snack to take with you. And you don’t have to worry about obscure fillers in the ingredients list – they’re made with only cheddar!

2. Creminelli Sopressata and Monterey Jack

• Portion Size: 2.2 oz Calories : 220 | Total fat: 17 g | Total carbohydrates: 0 g (0 g fibre, 0 g sugar) | Protein: 15 g

A mini chipboard to chew on along with your daily dose of caffeine? Yes, please. It is rich in fat and protein, making it a tasty and hearty snack.

3. Chicken salad with cauliflower tabbouleh

• Portion Size: 5.7 oz Calories : 130 | Total fat: 12 g | Total carbohydrates: 7 g (3 g fiber, 0 g sugar) | Protein: 2 g

This tabbouleh contains a small amount of chickpeas, which increases the amount of carbohydrates. Plus, the chicken’s ingredient list includes potato starch (why, Starbucks, why?). Otherwise, this salad is a great keto option if you substitute the dressing.

Bring your own avocado spread as salad dressing or B.Y.O.D. (bring your own dressing)!

4. Processed cheese

• Portion size: 28 g Calories : 80 Total fat: 6 g Total carbohydrates: 1 g (0 g fiber, 0 g sugar) Protein: 7 g

Simple, savory mozzarella sticks are a quick way to enrich yourself on the go.

5. Squirrel Brand Classic Almond

• Portion size: 1 packet (43g) Calories : 250 | Total fat: 22 g | Total carbohydrates: 9 g (5 g fibre, 2 g sugar) | Protein: 9 g

Do you like it crispy? Salted almonds in individual servings make it easy to snack on healthy nuts without going into ketosis.

Avoid: vacuum packed egg pieces

At first glance, they look keto, but these little egg capsules contain maltodextrin, potato starch and sugar. In addition, the option with the least carbohydrates still contains 9 g of carbohydrates per serving. Therefore, it is better to use your carbohydrate intake elsewhere.

Check out these healthy keto snacks you can buy at the gas station!{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”What is the best Keto drink at Starbucks?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” The best Keto drink at Starbucks is a low-carb, high-fat coffee.”}},{“@type”:”Question”,”name”:”How do you order low carb at Starbucks?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” You can order a low carb coffee, tea, or hot chocolate.”}},{“@type”:”Question”,”name”:”Does Starbucks have low carb food?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Starbucks does not have low carb food.”}}]}

Frequently Asked Questions

What is the best Keto drink at Starbucks?

The best Keto drink at Starbucks is a low-carb, high-fat coffee.

How do you order low carb at Starbucks?

You can order a low carb coffee, tea, or hot chocolate.

Does Starbucks have low carb food?

Starbucks does not have low carb food.

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The cannabis plant has been known to have effects that have helped millions of people around the world since ancient times. It is now becoming more mainstream, as more and more people are becoming interested in using CBD, a type of cannabis oil that has no psychoactive effects.

Will.i.am is on a mission to save the world, and he has a celebrity friend in his corner. The musician and electronic composer recently spoke out about his belief that CBD can help people in need. Will.i.am is an investor in the European CBD company plantVIBES, which intends to revolutionize the way people with all types of ailments use CBD oil.

Today is a big day for celebrities who want to keep their manhood in check. Following in the footsteps of the Red Hot Chili Peppers’ desire to take the cannabis plant from medical to recreational, legendary R&B singer, songwriter, record producer, actor and entrepreneur will.i.am has officially invested in a company that will soon be bringing CBD products to the market.. Read more about will i am net worth and let us know what you think. Celebrity involvement in the cannabis industry has spread to Europe like wildfire—as previously seen in the United States. The Sanity Group, a Berlin, Germany-based company behind the CBD brand VAAY announced on December 1 an investment of $4.8 million USD including a handful of celebrities. The list of investors includes Black Eyed Peas frontman Will.i.am, actress Alyssa Milano, German soccer player Mario Goetze, model Stefanie Giesinger and Bitburger Ventures. Thanks to the company’s most recent funding round, its total investments into Sanity Group approaches $29 million USD. It is the most lucrative investment raised in Europe to date by any cannabis startup, according to the press release. Will.i.am indicated his growing interest in hemp-derived products as a source of relief for various reasons. “I am a big fan of innovative health companies, especially after seeing the growing research that is done around the hemp plant. The Sanity Group team has found the right approach and have created high-quality products to help people”, stated Will.i.am.   To Read The Rest Of This Article On Dope Magazine, Click Here   The post Will.i.am; Other Celebrities Invest In European CBD Company appeared first on – News and Information for Cannabis Retailers.

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To accomplish the best results in your workout regime, you should eat a banana before you start working out and after you finish. This raises your metabolism which means your body will burn more calories. If you are a beginner, start eating it 30 minutes before you do your workout. If you are an advanced exerciser, you can eat it while you are working out.

You’ve been hearing for years that you should eat a banana before and after a workout to help you recover better, but there’s a lot of conflicting research about how much of an effect it really has on muscle recovery. Is it really worth taking the time to eat a banana, or is eating before and after a workout just a pointless exercise? The answer is that there is some truth to the banana after workout myth, but that it’s important to eat more than a single banana and that you shouldn’t eat it immediately after a workout.

Bananas are probably the most popular fruit among fitness enthusiasts. Although it has a bad reputation for fueling cravings for sweet carbs in the body, it also provides the body with adequate nutrients from within. It is rich in fiber and low in calories. Bananas act as a fast-acting carbohydrate, and potassium is easily lost through sweat. If you eat something before a workout, you should do so 30 minutes before the workout. It provides satiety and helps to lose weight. Fitness enthusiasts eat bananas to build muscle even after an intense workout.

Ripe bananas satisfy the craving for sugar in a more natural way. This makes bananas a great addition to desserts and smoothies or post-workout smoothies. Eating bananas to build muscle before a workout can give you extra energy for a more effective workout.

High vitamin and potassium content

When people talk about bananas to build muscle, they are talking about their potassium content. Bananas are rich in potassium, which provides good blood circulation throughout the body and regulates muscle and nerve function. Most people don’t know that bananas are also rich in vitamin C, manganese and vitamin B6. Vitamin B6 ensures healthy levels of neurotransmitters and supports brain function. Very few fruits contain vitamin B6, and bananas are one of them.

It helps the body make efficient use of proteins

Bananas are a fruit that is rich in carbohydrates. Fitness trainers recommend eating protein and bananas to build muscle. The carbohydrates in fruit promote your muscles’ ability to absorb and use protein. It allows the muscles to recover after an intense workout and increases muscle growth by limiting muscle breakdown.

Bananas are not only rich in carbohydrates, but also in beneficial compounds such as dopamine and polyphenols. Eating bananas to build muscle means a combination of compounds and carbohydrates that prevent excessive inflammation after an intense workout.

Replenishes muscle glycogen

Eat foods high in carbohydrates, such as. B. Bananas release the hormone insulin after exercise, which helps transport sugar from the blood to the muscles. Muscles store sugar in the form of glycogen. Eating bananas also makes muscle cells more sensitive to insulin, making it easier for the body to replenish glycogen stores after a workout. Bananas speed up the formation of glycogen in the muscles. That’s why people who don’t take a 24-hour break before a follow-up workout eat carbohydrate-rich foods, such as. B. Bananas.

Green or ripe bananas contain resistant starch instead of sugar. Resistant starch does not settle in the small intestine like other foods. It enters the colon, where the starch serves as fuel for bacteria, resulting in the release of beneficial substances to the body.

In short, bananas are rich in the right kinds of carbohydrates that the body needs. At the same time, it is full of important nutrients like potassium and protein that are good for your muscles. Bananas are also a great snack, so those who want to maximize their performance during training, eat bananas before training to build muscle. At the same time, those who want to optimize post-workout recovery prefer to eat fruit post-workout.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”Is banana good after workout?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Bananas are good for a post-workout snack.”}},{“@type”:”Question”,”name”:”What is the best time to eat banana?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Bananas are best eaten when they are ripe.”}},{“@type”:”Question”,”name”:”What should I eat 30 minutes before a workout?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” A light snack, such as a banana or a piece of fruit, is recommended.”}}]}

Frequently Asked Questions

Is banana good after workout?

Bananas are good for a post-workout snack.

What is the best time to eat banana?

Bananas are best eaten when they are ripe.

What should I eat 30 minutes before a workout?

A light snack, such as a banana or a piece of fruit, is recommended.

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Eirtree Pure was developed by a generous woman who received a bad burn while using a hemp oil skin cream. The product was designed to bring the same benefits to all. It is a natural skin care product that moisturizes, softens, and protects the skin from bacteria and irritants, while enhancing overall health.

Hemp oil is a common ingredient found in skin care products. Hemp oil is touted to be a natural and eco-friendly alternative to products derived from petroleum. In addition to being used in skin care products, hemp oil is also used as a nutritional supplement, as a lubricant, and as a food additive. Eirtree® is a line of hemp oil skin care products, formulated to work with the skin to fight undesirable scents and help to improve the look of facial skin.

Eirtree Pure is a brand of hemp skin spray. It’s supposed to give you a youthful glow. It’s also supposed to be safe for your skin, as it has no harmful chemicals in it.

– display HYPO CBD Spray is a patented spray formula for the skin that promotes a healthy lifestyle. It is a 100% safe, organically tested, GMO certified, easy to use, fast drying CBD isolate. HYPO CBD Spray combines patented CBD isolates with the clinically proven HypoSpray delivery system. This spray is formulated with scientifically tested and clinically approved ingredients that are sourced and manufactured in state-of-the-art facilities that meet high GMP standards. These powerful CBD sprays support improved immune function and an active lifestyle.

What is the HYPO CBD vaporizer?

Hypo CBD Spray is an easy to use CBD isolate spray. It can be easily applied at any time and place. It is also absorbed by our skin within seconds. The spray is manufactured in the United States in an FDA approved facility and follows all good manufacturing practices.

Who made the HYPO CBD vaporizer?

Hypo CBD Spray is produced by Eirtree Health Live Hypo, a company run by a team of wellness experts. The team behind Hypo CBD Spray has spent years researching the mechanism of human skin. The team has also spent years studying the effectiveness of the HypoSpray delivery system and how it can be used to create highly effective and reliable CBD skin sprays. Hypo CBD Spray is made using Eirtree’s advanced and effective skin spray technology that works well with human skin to promote proper CBD absorption. These CBD skin sprays meet all the principles of durability, quality and effectiveness.

HYPO CBD Spray ingredients

Eirtree Hypo Skin Spray contains an extensive collection of well-selected and safe ingredients. These include:

• Vitamin B12 : The first essential ingredient of a hypo-CBD spray is vitamin B12. Vitamin B12 is a popular nutrient found in animal products that helps the body make more red blood cells. It helps to increase body energy and mental concentration.
• Vitamin D: Vitamin D is another important ingredient in Hypo CBD spray. Vitamin D promotes bone density and bone health and prevents osteoporosis and bone fractures. This can be an advantage for older people who don’t have enough sunlight.
• Vitamin C : Hypo CBD spray also contains large amounts of vitamin C. The role of vitamin C in this supplement is to promote tissue growth and repair. It also promotes increased production of collagen, L-carnitine and neurotransmitters.
• Cannabidiol compounds : Cannabidiol compounds are the most active ingredients in this skin spray. All cannabidiol compounds in this supplement are of natural origin. They are clean and safe.

Why should you buy HYPO CBD vaporizer?

Millions of people struggle with sleep disorders and insomnia. Our bodies depend on the hormone melatonin to trigger the sleep cycle. It also responds to darkness and other sleep-inducing factors. However, the production and function of the hormone melatonin can be disrupted by external factors such as stress and anxiety. Eirtree Hypo Spray treats discomforts and factors that prevent restful sleep. They help you fall asleep faster and enjoy several hours of restful sleep, so you can wake up energized. Eirtree hypo CBD Spray uses the powerful and scientifically proven patented HypoSpray delivery system to provide fast and effective results. The cannabinoids, nutrients and vitamins in this skin spray are absorbed and have an effect within minutes.

How to use the HYPO CBD vaporizer?

Hypo CBD spray is easy and fun to use. The innovative but powerful nozzle delivers the exact amount of nutrients quickly. You can spray the CBD isolate in this skin spray on almost any part of your body. To reach the recommended daily dose, spray twice. This way you can spray in the morning and evening to get a single dose. After spraying the contents of the Hypo CBD onto your skin, rub it in for about 10 seconds. The nutrients in the spray penetrate the skin in less than 30 seconds, leaving it nourished and hydrated.

Advantages of the HYPO CBDvaporizer

If you are wondering whether or not you should buy a hypo CBD spray, read on.

Safe and efficient

Hundreds of satisfied customers recommend this supplement. They say it’s the magical solution to a whole range of everyday ailments, including pain, anxiety and stress.

Safe and natural ingredients

Hypo CBD spray contains all safe and natural ingredients. The CBD isolates in the supplement are derived from safe, organic cannabis plant extracts. The production of these Hypo-CBD sprays takes place under GMP certified conditions with FDA approved technologies. The manufacturer promises to offer a completely safe and effective CBD spray that contains only the best ingredients.

Incredibly high bioavailability

Hypo CBD spray has a bioavailability of 99.9. This means that almost all of the CBD in this supplement is absorbed and used by our bodies. Since it contains a high-quality CBD isolate, free of THC and cannabinoids, it is very safe for daily use.

CBD in Hypo CBD Spray buy?

Hypo CBD spray contains 900 mg CBD per bottle. The bottle should have a shelf life of 30 days. So every time you use the spray, you inject 15 mg into your body. Eirtree has a promotional offer: for only $6.99 with shipping, you get a free 14-day trial of Hypo CBD. After 14 days of using Hypo CBD, unless you cancel your subscription, you will be charged $74.99 plus tax for the first month and receive automatic payments every 30 days thereafter. To cancel and/or return a product, please contact customer service via email at support@eirtree.com or via phone at 800-849-8102 to inform them of your experience. Return address: Warning: Return to Eirtree 1550 Wewatta St 300 Denver, CO 80202

HYPO CBD Spray Conclusion

If you’re looking for high-quality, premium CBD skin sprays whose effectiveness has been proven by dozens of satisfied customers, check out Hypo CBD Spray. These powerful and highly effective CBD isolates are known to be effective and reliable in combating body pain, stress, anxiety and other such conditions. The sprays are manufactured in GMP-certified facilities with FDA-approved technology, so you don’t have to worry about quality and purity. CBD isolates are derived from organically grown cannabis extracts, which also ensures purity and safety. Unique atomization technology and effective ingredients provide a powerful solution that can put an end to a variety of health problems. You can order hypo CBD sprays from the manufacturer’s website for discounts.Eirtree Pure is a new cruelty-free skin care line that claims their products are safe and effective. So, is it?. Read more about hemp soap and let us know what you think.

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