Fit Tips
Real people, real food, real results — stories and tips from My Fit Foods.
Vitamin B12 Foods for Vegetarians: 8 Healthy Sources
Vegetarians often have a hard time finding the best sources ofvitamin B12 to eat. After all, this essential nutrient is mostly found in animal products like meat. As a result, they need to seek out additional sources of B12 and, if necessary, even take a vegetarian-friendly supplement.Going without vitamin B12 can have some negative health [...]
1,500 Calorie Diet: The Beginner's Guide to Calorie Deficits
Making the decision to lose weight through dieting is only half the battle. For the rest, you need to choose how many calories to eat each day to get to your goal weight and pick the meals that you'll need to eat to stay around that calorie count.Since the average person needs to eat around [...]
What Strategies Work Best For Increasing Physical Activity?
In a previous Fit Tip we went through the rationale for why maintaining at least 8,000 steps per day can be so powerful and why working on getting up to 12,000 steps per day may be worth it for some people.This week we are going to through the strategies that seem to be most likely to help people increase [...]
Calorie Surplus: What Is It and What It Means for Your Goals
Usually, when you want to lose weight, your goal is to burn more calories than you eat. This leaves you with a calorie deficit every day — or at least you break even. Whether you’re doing resistance training or you focus on cardio, that tends to be the general move.But what happens when you have [...]
How Do I Get The Best Results?
The three biggest keys to getting the best body composition results are:1. Being in a consistent calorie deficit. It looks like higher protein pre-portioned meals and/or shakes are one of, if not the most effective and efficient way get into and stay in a calorie deficit. For more on this click HERE and HERE.2. High levels of physical activity is [...]
Should You Lose Weight Fast or Slow?
This really comes down to two questions:What do you want?ANDWhat is your current body composition?If someone is living with overweight or obesity and has a substantial amount of body fat that they would like to lose then they can probably get after it with a more rapid weight loss approach without any significant additional downsides [...]
Carb Cycling: What Is It & What Schedule Should You Use?
There are many different diets that you can choose to follow if you want to lose weight. Carb cycling is one of them. This diet has been borrowed from bodybuilders, who use it to lose weight and gain muscle mass at the same time. As the name implies, carb cycling involveseating a certain amount of [...]
How Many Steps Should I Get?
My low-end recommendation is to get at least 8,000 steps per day and ideally I think hitting somewhere around 12,000 is going to massively benefit most people. I will give the rationale for both those recommendations below.Unfortunately, we are nowhere near those numbers. Before COVID the average American was only getting around 5,117 steps per day [1] and the [...]
How Much Fish Should We Eat?
It looks like 7.5 and 15 ounces per week of fish is protective against all-cause mortality [1-3] and the most recent dietary guidelines recommend consuming at least 8 ounces of fish per week [4].The graphic below can be quite helpful.Given the current evidence two meals per week of fish seems like a good play. Fish contains lots of essential vitamins (vitamin [...]
Prebiotics vs. Probiotics: What's the Difference?
You've no doubt seen those yogurt commercials starring Jamie Lee Curtis. In them, she talks about the importance of digestive health and mentions that this particular kind of yogurt contains plenty of probiotics, which keep you regular.In addition to yogurt, there are a number of other items on the market that contain probiotics, including vitamin [...]
How Much Protein Can We Use In One Meal?
Most likely almost all of it, but likely only around ~40 grams (or 0.16 g/lb) would go directly towards muscle protein synthesis and the rest would be absorbed and oxidized to be used as energy.TL;DR - Excess protein beyond what the body needs can absolutely be oxidized into usable energy and if this results in a significant and consistent [...]
How To Cut Cabbage and Prepare It for Meals
Cabbage is one of those tricky vegetables. It looks a little like a head of iceberg lettuce, only larger and with leaves that feel slightly waxy. Most people know how to tackle a head of iceberg lettuce, cutting it up expertly to put on their salads, tacos, sandwiches, and more. What happens when it comes [...]
