Hey fitness nerds!

Are carbs really bad?

There is a lot of discussion going on about carbohydrates causing weight gain and not fats.

Carnivore twitter is booming and carnivore subreddits have grown 57% this year compared to 11% vegan subreddits.

Is it just another fad or is something there?

Read 🔽 if you want to know more about the benefits!

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why are carbs the new villain?

• Article of The Week: The best way to enhance performance in the gym

• Tips of the Week

• Healthy High Protein Breakfast Burrito Recipe

Why are carbs the new villain?

Not so long ago fats were the culprit of weight gain.

Fat free products used to be the best sellers in the fitness industry.

But that usually meant the products were high in sugar.

Nobody seemed to care about that. Carbs were good and fats were bad.

Why a sudden change? Why are all carbs bad now?

Well, there has been a lot of research on low carb diets. And the results show they work better than high carb diets. Just to list a few:
- https://www.ncbi.nlm.nih.gov/books/NBK537084/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9621749/
- https://pubmed.ncbi.nlm.nih.gov/34297345/
- https://pubmed.ncbi.nlm.nih.gov/14672862/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962697/

Carbohydrates, especially refined ones, spike your blood sugar levels after a meal leading to increased fat storage.

On top of that, a spike in blood sugar leads to a release of insulin.

Continuous high insulin can lead to insulin resistance, diabetes and other metabolic diseases. In the last few years, there has been a body of research focused on how metabolic diseases are linked to neurological and psychiatric diseases.

The rise of diets like keto and paleo, which focus on high protein and fat intake while minimizing carbs, has further fueled the anti carb sentiment.

people argue that reducing carbohydrate intake forces the body to burn fat for fuel.

That leads to more efficient weight loss and better control over appetite and blood sugar levels.

Additionally, the visible success stories and rapid results seen by many who adopt these low-carb lifestyles have made them highly appealing.

I have personally tried high carb and low carb diets. High carb diets seem to be more sustainable, especially if I am planning a long diet.

However, low carb diets are by far more efficient. Weight-loss is faster, I feel less lethargic and the weight stays off for good.

I don’t gain fat back on after a low carb diet - especially if I continue with low carb after the diet but increase my calories.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

Tips on how to get all the necessary vitamins and nutrients without supplements

It is hard to get all the necessary micronutrients in every week.

Hence, I’d rather take supplements.

However, for people that do not like to take supplements here are my tips:

1. A mix of foods
   
   Eat a variety of colours on the plate. Different colours usually indicate different vitamins and nutrients.
   
   Eat whole grains rather than processed as they contain more vitamins and minerals.
   
   Make sure to eat both animal and vegetable source food.
   
   

2. Nutrient pairing
   
   Certain nutrients are absorbed better when paired with others.
   
   For example, vitamin C can enhance iron absorption from plant sources, so combining citrus fruits or bell peppers with beans and lentils can be beneficial.
   
   Fat-soluble vitamins (A, D, E, and K) are absorbed best when eaten with healthy fats like avocados, nuts, or olive oil.
   

3. Pay attention to vitamin D and other micronutrients

   
   Pay special attention to micronutrients that are commonly deficient in many diets, such as vitamin D, calcium, omega-3 fatty acids, and iron.

If you subscribe to any of the more limiting diets maybe consider supplementation.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy high protein breakfast burrito recipe (makes 4 servings)

People who eat breakfast swear it is the most important meal of the day.

And starting with a protein packed meal is important.

It keeps you full for longer but does not make you sluggish and slow. It enables you to concentrate and work harder than a sugar heavy meal.

On top of that, it is rich in fiber which improves digestive health

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 30 g

• Carbohydrates: 35 g

• Sugars: 5 g

• Fat: 15 g

The Ingredients

• 8 large eggs

• 1 can (400g) black beans, drained and rinsed (about 1.75 cups)

• 1 avocado, sliced

• 2 cups (about 60g) fresh spinach

• 4 whole wheat tortillas

• 1/2 cup (about 50g) shredded cheese

• 1/2 cup (about 120ml) salsa

• 1 teaspoon olive oil

• Salt and pepper to taste

• Optional: chili flakes, fresh cilantro for garnish

The Instructions

1. Prepare the Filling:

   • Heat the olive oil in a large non-stick skillet over medium heat.

   • Beat the eggs in a bowl and pour into the skillet, stirring gently to scramble. Season with salt and pepper.

   • Once the eggs are nearly set, add the spinach and cook until it wilts and the eggs are fully cooked.

   • Stir in the black beans until they are heated through. Remove from heat.

2. Assemble the Burritos:

   • Lay out the whole wheat tortillas on a flat surface.

   • Divide the scrambled egg mixture evenly among the tortillas.

   • Top each with sliced avocado, shredded cheese, and a spoonful of salsa.

   • If desired, add chili flakes and fresh cilantro for extra flavor.

3. Wrap and Serve:

   • Fold the bottom of the tortilla up over the filling, then fold in the sides and roll tightly.

   • Serve immediately for a warm, satisfying breakfast. Optionally, you can lightly grill the burritos in a pan to crisp the tortillas and melt the cheese.

Have that for breakfast to set you up for a successful and productive day.

Vote for the next week’s Recipe by clicking the button below

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