Fit Tips
Real people, real food, real results — stories and tips from My Fit Foods.
The Dreaded Fat Overshoot - What Is It?
Recomping and exercise are so important because without them the weight lost from dieting could be 22-46% muscle depending on your initial body composition and rate of weight loss [1-4]!...with no exercise and too little protein, muscle LOSS could spike to 60-80% if one is sleep-deprived and/or psychologically stressed [5-7].Perhaps worst of all, if you [...]
A Closer Look at Energy Density - Part 2
In last week's Tip, we went over the concept of Energy Density and how utilizing less energy-dense food options can potentially keep you more full and lead to EASIER and BETTER results in both the short and long term. If you missed it, you can find that HERE.In this Tip, things are going to get [...]
What Are Some of the Best Lunch Ideas?
It’s easy to fall into a rut when it comes to making your lunches. Whether you practice weekend meal prepping to get everything ready ahead of time for your workweek or make your lunch right before you eat it every day, it’s time to come up with some new ideas.After all, you can only eat the [...]
Planning Your Work Week Lunches
It's lunchtime on a Monday. You didn't have time to make a sandwich and grab some fruit this morning, so you have nothing to eat, as usual. Rather than go hungry, you peruse the menus of local fast-food restaurants before choosing to have a greasy burger and some oh-so-delicious but salty fries for lunch. We’ve [...]
Energy Density - What Is It and Why Does It Matter?
Energy Density equals the total number of calories in the food divided by the total grams you eat. This concept is potentially a really big deal because it looks like people regulate the weight (AKA grams or ounces) of the food they eat more so than the calories.and..."Dietary approaches, based on the energy density of [...]
High Fiber Snacks That Are Easy To Make
When we are on diets and trying to make healthier decisions, there is often one place where we lose our way and end up sabotaging all of the other work we are doing: when we go to eat snacks.This is when we end up grabbing a slice of pizza, ordering a side of fries, or [...]
Should You Go on a No Sugar Diet?
When we go off of our diets, we tend to think of the foods we eat that are extremely high in sugar as the “culprits” for our weight gain. We think that the cookies and the ice cream are what made it impossible for our jeans to close or what gave us that double chin.Sometimes, [...]
What Are the Best Natural Fat Burners?
When we talk about “natural” fat burners, most people think about supplements and pills that you can take that will burn off your food. While some of them do work when combined with a good diet and exercise, it isn’t always the best course of action to take. There are many truly natural ways that [...]
Is It Possible To Lose Fat and Gain Muscle At The Same Time?!
With substantial effort, losing fat while Gaining Muscle at the same time is possible in both males and females [1-7]. This is called Body Recomposition, or Recomping. The most relevant Recomp research for most people is the 2016 Longland et al., study out of McMaster University [3]. This study was 4 weeks long and put subjects at [...]
Higher Protein Isn’t Saving Significant Amounts of Muscle on a Diet
This might seem surprising to you, but higher protein intake alone isn’t likely saving significant amounts of muscle on a diet [1-3].Resistance training supported by adequate protein is what maintains and builds muscle on a diet [4-19].A new study by Roth et al., 2021 [1] found that 46% of the weight subjects lost on a [...]
IMPLEMENTATION INTENTIONS - LET'S MAKE THOSE NEW HABITS STICK!
Creating Implementation Intentions is an exercise we use quite a bit as nutritional consultants to help new habits stick [1].This term sounds super duper fancy, but it really just involves creating a more specific plan. What I like to do first is add a WHEN (and maybe even a WHERE) to an action or behavior [...]
Are Pre-Packaged Meals Cheating?
Humans don't like cheaters and we tend to hate it even more when cheaters prosper.Some nutrition purists see pre-portioned ready-to-eat meals as cheating and you may even feel this way yourself.These nutritionistas want everyone to cook every meal at home and slowly eat it in pure silence listening to the crunch of kale as the [...]
