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What To Eat For Muscle Building

When it comes to getting ready for a training session, it’s not just about having the best gear like the right training sneakers or an expensive heart rate monitor.

Fueling up on the right foods, both before and after your workout, is an equally important part of the puzzle for any good training program. In the quest to gain muscle, there is no shortage of advice and claims on how to gain muscle.

Here is the lowdown on the nutrition science behind building muscle.

Protein is Power

Protein is the food group most often talked about when it comes to muscle building. Protein has many roles such as forming enzymes and hormones, defending the body against illness and disease through the immune system, and, of course, providing the building blocks for muscle growth and tissue repair.

When digested, protein breaks down into its building blocks called amino acids. There are 20 amino acids important for our health.

Of these, 9 of the amino acids are essential because they cannot be made by the body and must be eaten through the diet.

These include the branch chain amino acids (BCAAs) valine, leucine, and isoleucine, as well as histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. The best sources of essential amino acids are animal proteins like meat, eggs, and chicken.

The remaining 11 amino acids are called nonessential amino acids as they can be made by the body.

In certain cases, these amino acids may become conditionally essential at certain times like disease, illness, or stress.

These include arginine, cysteine, glutamine, glycine, proline, serine, and tyrosine. Alanine, asparagine, aspartic acid, glutamic acid, and selenocysteine make up the remaining non-essential amino acids.

How much protein do you need each day?

Protein is well-known in exercise circles for muscle building and repair so many athletes place great attention on their protein intakes.

In combination with resistance (weight) training, protein provides the building blocks for muscle building, as well as support repair of damaged muscle that results from training.

Protein is also needed to keep the immune system strong, which often takes a knock with hard training.

The average person needs 0.8 g of protein per kg body weight daily, about 56 g for a person weighing 70 kg (about 186g of meat per day). Though this amount of protein may be appropriate for most, it is not enough to meet the higher needs for muscle gain and the International Society for Sports Nutrition (ISSN) recommends double this: 1.4 – 2.0 g of protein per kg (i.e. 98 – 140 g of protein for the 70 kg person, about 324 – 466g of cooked beef or chicken.

Remember that eating 300g of steak is not the same as eating 300g of protein. A good rule of thumb that cooked beef or chicken gives you around 30% of protein.

Using this example, it would be about three FitChef meals. For more personalised guidance on how your body responds to exercise and protein, try the MUHDO DNA test from The Wellness Revolution.

To meet these protein needs, supplements including protein bars, vegan-friendly soy protein or pea protein shakes, and protein shakes made from whey (whey protein concentrate, whey protein hydrolysate, whey protein isolate) and casein, the two key types of protein found in milk, are popular.

While protein supplements may be a convenient way to consume additional protein, protein from supplements is by no means superior to protein from food.

A “food first” approach should include foods that are naturally protein-packed such as milk, yogurt, eggs, lean meat, skinless chicken, and white and fatty fish.

For vegetarians and vegans, legumes such as beans, chickpeas, lentils, and soya beans and soy products are also a source of protein.

FitChef is a real food company and we always suggest real, whole food sources of protein first before looking at supplements. In fact, the good ol’ chicken breast can be cheaper and just as effective for muscle building compared to concentrated whey protein.

		Protein Daily Target (How many grams to eat to achieve protein target?)
Food	Protein %	70g*	90g*	120g*	140g*
Oats - Cooked	2.5%	2800g	3600g	4800g	5600g
Spinach - Cooked	3.0%	2333g	3000g	4000g	4667g
Quinoa - Cooked	4.4%	1591g	2045g	2727g	3182g
Edamame (Soybeans) - Raw	10.9%	642g	826g	1101g	1284g
Egg - Cooked whole	12.6%	556g	714g	952g	1111g
Lentils - Cooked**	17.9%	391g	503g	670g	782g
Chicken Breast - Cooked	31.0%	226g	290g	387g	452g

*g per day to achieve protein intake; ** lower quality protein (lower in essential amino acids)
A 70kg adults requires 1-2g protein/kg = 70-140g protein/day. 1.4-2g/kg is required to build muscle (with exercise)

Do carbs play a role in muscle building?

Carbohydrates are the body’s primary source of energy. The body stores dietary carbohydrate in a form called glycogen found mostly in our muscles but also in the liver.

This helps our bodies have enough energy stores to last around 90 minutes of exercise.

The body can convert carbohydrates (when needed) into fat and protein for energy but this is a far less efficient process than simply using carbohydrates for energy.

But did you know that only 5 % of dietary protein is used for energy when active?

This makes carbohydrates the fuel of choice during a workout. In fact, when too little carbohydrate is eaten in the diet, the body’s muscle protein could end up being used for energy with the unwanted breakdown of muscle.

This is why it is important to eat enough carbohydrates in the diet to allow for protein to be used for muscle building and not to meet energy requirements.

Focus on excellent quality carbohydrates (e.g. oats, starchy vegetables like baby potatoes, sweet potatoes and corn, health/seed or 100% rye bread, brown rice, quinoa, or legumes like beans, chickpeas, and lentils) at the expense of sugary, inferior quality carbs (e.g. sugar, sugar-containing drinks and foods, white rice, white wraps, processed cereals).

What about after training?

Most people only focus on protein after training. For this reason, according to the Journal of the International Society of Sports Medicine, consuming protein along with some carbohydrate is the best choice for optimal recovery so the protein will help build and repair muscle damaged during training and the carbohydrate tops up depleted glycogen stores so you’re ready for the next training session.

Eating protein soon after training can also help to prolong the protein building response to exercise, enhancing muscle gains, and minimizing muscle breakdown.

Spikes in muscle building happen when we consume 20 – 25g of protein at a time.

This is the same amount of protein we find in three eggs, one medium chicken breast (120g), 100g of beef, or one serving of protein shake.

Interestingly more than this amount offers no further benefit to muscle gain and consuming excessive amounts of protein is simply wasted as it is excreted as amino acids in the urine or even stored as extra energy in the form of fat.

For this reason, spread protein throughout the day in meals and snacks, rather than having the same amount of protein over just one or two main meals.

For example, have eggs or baked beans on wholewheat toast for breakfast, include yogurt or biltong between meals as a snack, and have lean meat or a grilled chicken breast with roasted vegetables and sweet potatoes at dinner.

This will produce multiple spikes in muscle building over the course of the day.

In summary, to gain muscle, you need to eat an adequate amount of energy (kilojoules/calories) in the form of whole foods that include lean protein and high-quality carbohydrates. Only after your nutrition and exercise regimens are in check should you start considering supplements.

References

Arragon AA R et al. International Society of Sports Nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition (2017) 14:16. DOI 10.1186/s12970-017-0174-y.
Burke, L, and Deakin, D. Clinical Sports Nutrition. 4th edition. 2010. McGraw-Hill, Australia.
Jager R et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition (2017) 14:20. DOI 10.1186/s12970-017-0177-8.
Joint Position by the American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada. Nutrition and Athletic Performance. (2016). Medicine and Science in Sports and Exercise. pp. 543-568.
Krader RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition (2017) 14:18. DOI 10.1186/s12970-017-0173-z.
Potgieter., S. Sports nutrition: A review of the latest guidelines for exercise and sports nutrition from the American College of Sports Nutrition, the International Olympic Committee, and the International Society for Sports Nutrition. (2013). South African Journal of Clinical Nutrition, 26(1), pp. 6-13.
Stearn, RL., Emmanuel HE., Volek, JD, and Casa, DJ. (2010) Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance: a systematic review with meta-analysis. Journal of Strength and Conditioning, 24(8), pp. 2192-2202.
Williams, MH., Anderson, DE, Rawson, ES. Nutrition for health, fitness, and sport. 10th edition. McGraw-Hill, Australia. 2013.

Sugar The Bitter Sweet Truth

It is a well-known fact that our food system is overloaded with added sugar. Sugar falls under the carbohydrate food group, and, along with fat and protein, carbohydrates are one of the three food groups essential to human health.

But the problem comes in when a big chunk of our carbohydrate intake is in the form of added sugar and natural, healthier sugars.

Why do we need sugar?

Carbohydrates are the body’s first choice as a source of energy. The brain, nervous system and red blood cells exclusively use glucose (the sugar breakdown product of carbohydrates) for energy, making some carbohydrates like fresh fruit, vegetables, legumes and whole grains an important part of the diet.

These high qualities, fibre-rich carbohydrates help maintain a healthy gut to decrease the risk of diabetes, cancer, stroke and heart disease, and even obesity.

Sugar, too, is a carbohydrate. However, it is a nutrient-poor, fibre-lacking type of carbohydrate that is packed with energy without helping us to feel fuller, making it a poor choice when consumed in excess, diluting the nutritional value of our diets with loads of empty and wasteful energy (kilojoules).

How much sugar do South Africans consume?

According to local data, sugar is one of the 10 most commonly eaten foods in the SA diet, alongside sugar-packed foods like cakes, biscuits, sweets, chocolates and cooldrinks.

South African adults are eating as much as 60g of added sugar per day, a whopping 12 teaspoons.

In children, most of the sugar in the diet comes from the sugar added at the table (63%) followed by cooldrink, sweets, and jam (23%).

What are the health concerns with consuming too much-added sugar?

While a little bit of sugar is not a cause for concern, the trouble is that our modern diets are packed with hidden sugars.

Chocolates, sweets, ice cream, jam, sugary drinks and baked goods are obvious culprits, but added sugars also sneak into the diet in small amounts in breakfast cereals, cereal bars, sweetened yoghurt, sauces and condiments.

Sugar has very little nutritional value yet contains a lot of energy, making excessive amounts of this highly refined carbohydrate not ideal for our health.

Experts believe that the liver handles high intakes of added sugar in a way that is damaging to our health, particularly if overweight/obese or inactive. Sugar causes a quick spike in blood glucose, triggering a host of metabolic changes in the body like kick-starting the inflammatory processes that can over the long-term be linked to chronic disease like cancer, heart disease, and diabetes.

Because high sugar foods are low in nutrients and fibre, this means that a high-sugar diet can be low in nutritional value, affecting our overall health and nutritional status.

And of course, eating excessive amounts of sugar may also lead to weight gain This is because sugar doesn’t have much impact on our satiety (meaning you don’t get full-on sugar) and is also high in energy.

In addition, we tend to eat sugary foods with other high energy foods, such as washing down chocolate with a sugary fizzy drink when at a party.

How much sugar can we have?

Most guidelines around the world say that small amounts of added sugars are ok. Our Food-Based Dietary Guidelines suggest that South Africans should use sugar and foods and drinks high in sugar sparingly.

The World Health Organisation (WHO) strongly recommend that both adults and children lower their intake of added sugar to 5 - 10% of our energy intake. This is the same as about 25 - 50g of sugar per day (5 - 10 teaspoons) for the average adult on a 2000kcal diet.

So, I can eat 50g of sugar a day?

To be clear, this doesn’t mean that we can add up to 10 teaspoons of sugar to our daily diets.

It means that all sugars, both added sugar and natural sugar, should be limited to this amount. The terms total sugar, natural sugar and added sugars are often used interchangeably but are not all the same thing.

Total sugars are made up of all sugars: added sugar + natural sugar (such as fructose in fruit and lactose in milk)
Natural sugars include fructose found in fruit and lactose found in milk.
Added sugars refer to all sugars that are added during food manufacturing and preparation. According to the Department of Health, added sugar is any sugar added to foods during the processing. This includes sugar, honey, molasses, sucrose with added molasses, coloured sugar, fruit juice concentrate, unflavoured and/or deionised fruit juice and concentrates thereof, fruit nectar, fruit and vegetable pulp, dried fruit paste, high-fructose corn syrup, malt, or any other syrup of various origins, whey powder, and milk solids.

Is fruit high in sugar?

In nature, foods containing sugars usually also contain fibre, vitamins, minerals and water, a combination which is actually very good for our health.

Fruit, as well as dairy and some vegetables, are good examples of foods we should be eating more of, but which also contain sugar naturally. For example, the fruit has fructose and dairy is made from lactose.

These natural foods are rich in healthy nutrients, contain gut-healthy fibre, are low in energy, and are free from poor nutrients like cholesterol, added sugar, sodium and saturated fat.

This is part of why a diet that includes fruit can help manage our weight, lower blood pressure, reduce the risk of heart disease, stroke and some cancers, and improve gut health.

In fact, low intakes of fruit have been linked to over 520 000 heart disease deaths and more than 1.2 million stroke deaths each year.

For these reasons, we cannot compare in the same light ordinary table sugar to nutrient-packed whole fruit with fructose or calcium-rich dairy with lactose.

To ensure you don’t overdo the natural sugars either, limit to 2 - 3 fist-sized servings of fresh fruit per day and 2 – 3 servings of dairy per day.

The focus should be on natural sugars like that found in fruit and dairy while keeping added sugar and the sugary treats for special occasions only.

In fact, fresh fruit or plain yoghurt with a dash of cinnamon or unsweetened cocoa powder can be a great alternative when managing a sweet craving.

How can I spot sugar on a food label?

Learning to read food labels is a vital skill in the quest to watch your sugar intake. If sugar (or one of the other common names for sugar) is listed as one of the first few ingredients on a food label, it’s safe to assume that the product is high in sugar.

Other common names for sugar to look out for on food labels include:

Sucrose
Fructose
Glucose
Maltose
Molasses
High fructose corn syrup/ corn syrup
Dextrose
Honey
Fruit juice concentrate/ fruit nectar/ fruit pulp
Treacle

Interestingly, current food labelling requirements in South Africa only require that total sugar (the sum of natural sugars and added sugars) to be present on a food label. This could make it misleading when looking at the total sugar of some foods, like an apparent high sugar yoghurt that could have sources of sugar from lactose, whey protein, milk powders, and fruit.

When trying to follow a healthy and balanced diet, follow the 80/20 rule: 80% of your meals should be healthy and balanced, but allow yourself some room (20%) for the occasional cheat.

When having sugar, do so after a meal (to manage the rise in blood sugar) and in small, controlled portions. These brief moments of indulgence may help you stick to a prescribed, energy-controlled eating plan most of the time, leading to improvements in your weight and health overall.

Super You How To Boost Your Immunity

Fighting like soldiers on a battlefield, our immune system is the body’s defence against invading viruses, bacteria, and other illness-causing pathogens.

Coronavirus is a virus causing cold and flu symptoms such as fever, coughing and shortness of breath.

Through global travel, the outbreak has reached significant proportions in many parts of the globe and has been declared a public health emergency.

In South Africa, President Ramaphosa has declared a state of disaster as the number of coronavirus cases in the country reach 61.

The good news is that we can influence our body’s ability to fight illness by providing the immune system army with some fighting tools in the form of healthy, immune-boosting foods.

Beetroot

Phytonutrients are powerful food components that maintain and modulate immune function.

Some important phytonutrients include polyphenols, resveratrol, flavonoids, isoflavonoids, carotenoids, phytoestrogens, and more.

The phytonutrient called betacyanin gives beetroot it’s deep, purple colour, making this veggie a firm favourite for immune boosting.

Add some beetroot to your diet with the FitChef Beetroot Soup or Purple Heart and GAP Smoothies for an added immune system boost.

Pineapple

While oranges are renowned for being high in vitamin C, did you know that pineapple, as well as strawberries, mango, paw paw, broccoli and Brussel sprouts have even more vitamin C?

Vitamin C is an important vitamin in keeping the immune system strong.

However, it’s a misconception that vitamin C prevents us from getting sick.

Rather, studies have shown that vitamin C significantly shortens the duration of a cold when you do get sick.

Stock up on some FitChef Pine Nibbles for a vitamin-C rich snack. The FitChef Ignite and Revitalise Nurish Juices are made using pineapple.

Yoghurt

Did you know that your gut is home to 65% of the immune system?

The bacteria in the gut not only help digest food but also regulate our immune system and protect against invading pathogens that cause disease.

For this reason, poor gut health could affect immunity. The live cultures found in fermented foods like yoghurt keep the gut healthy.

A healthy gut equals a healthy. immune system. Blend yoghurt into your favourite FitChef Ready-To-Blend Smoothies.

Sweet Potato

Our skin is the first line of defence against bacteria and viruses that enter the body yet is often overlooked as an organ that can provide support to our immune system.

To stay healthy, our skin needs vitamin A. The humble sweet potato is rich in beta-carotene, a pro-vitamin that the body converts into vitamin A.

FitChef meals made using sweet potato are the Lentil Tomato Breedie and Sweet Potato Mash.

You can also up your beta-carotene intake by eating more carrots (FitChef Farmstyle Bobotie with Carrots, Peas and Yellow Rice), butternut (Chicken Tikka with Roasted Vegetables & Butternut) and pumpkin (Beef Goulash with Pumpkin and Spinach and Red Kidney Bean Goulash with Pumpkin & Spinach).

What to Avoid

The gut plays a large role in our immunity. As much as possible, avoid artificial sweeteners which studies have shown functionally alter the gut microbiome.
Keep your gut healthy by favouring high fibre starches, such as brown rice, wholewheat pasta, sweet potato, corn, and oats, over refined starches like white bread, pasta and wraps.
Make olive oil the primary oil in your diet. Olive oil is rich in healthy monounsaturated fats which may reduce inflammation. Limit pro-inflammatory omega-6 rich oils like sunflower oil, corn oil, safflower oil and soybean oil.
Limit sugar and sugary treats and be especially conscious that these don’t replace immune-boosting fruit and vegetables. Eat more fruits and vegetables which are rich in phytonutrients and antioxidants that protect against and reduce inflammation in the body. Aim for half a plate of salad and/or vegetables with each main meal and include at least two fruits each day.
Good sleep patterns are important as there is a link between sleep health and immune system function.
Being moderately active has been shown to improve the functioning of the immune system. However, if training in public places like the gym, be wary to thoroughly wipe down equipment with an alcohol-based sanitiser. Where possible, train at home or outdoors.
Manage alcohol intake as there is evidence that alcohol consumption could have an effect on our immune response, in a dose-dependent manner.
Remain well-hydrated to keep the skin and mucous membranes intact to manage the respiratory infections. Opt for filtered water, sparkling water, or caffeine free herbal teas such as Rooibos.

The best way to prevent the spread of the Coronavirus is early detection and quarantining of infected patients and those with a high suspicion of having the virus.

Let’s all do our part to manage the spread of Coronavirus by keeping our immune systems ready for action through healthy eating, while following some key tips:

Keep a distance of at least 1m between yourself and anyone who is coughing or sneezing. Limit hand shaking and hugs.
If you have fever, cough or difficulty breathing, consult with your doctor. Limit contact with people until you have more clarity on the condition.
Thorough handwashing with warm soapy water for at least 20 seconds is vital. Use an alcohol-based hand sanitiser when handwashing is not possible.
Practice good cough hygiene. This means covering your mouth and nose with a tissue or bent elbow when you cough or sneeze. Throw the tissue into a closed bin immediately and wash your hands afterwards.

References

Galdeano M et al. Role of Probiotics and Functional Foods in Health: Gut Immune Stimulation by Two Probiotic Strains and a Potential Probiotic Yoghurt. Endocrine, Metabolic & Immune Disorders-Drug Targets (Formerly Current Drug Targets - Immune, Endocrine & Metabolic Disorders). 2015;15(1):37-45(9).
Goral J, Karavitis J, Kovacs EJ. Exposure-dependent effects of ethanol on the innate immune system. Alcohol. 2008;42(4):237-47.
Gupta C, Prakash D. Phytonutrients as therapeutic agents. Journal of Complementary and Integrative Medicine. 2014;11(3):151-169.
Hemila H, Chauker E. Vitamin C for preventing and treating the common cold. Cochrane Systematic Review - Intervention Version. 2013. DOI: 10.1002/14651858.CD000980.pub4
Irwin MR, Opp MR. Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity. Neuropsychopharmacology. 2017;42:29–155.
Jones AW, Davison G. Chapter 15: Exercise, Immunity, and Illness. Muscle and Exercise Physiology. 2019; 317-344.
Mayer EA, Tillisch K, Gupta A. Gut/brain axis and the microbiota. Journal of Clinical Investigation. 2015;125(3):926–38.
Puertollano MA, Puertollano E, Alvarez de Cienfuegos G, de Pablo Martínez MA. Olive oil, immune system and infection. Nutr Hosp. 2010;25(1):1-8.
Suez J, Zilberman-Schapira G, Segal E, Elinay E. Non-caloric artificial sweeteners and the microbiome: findings and challenges. Gut Microbes. 2015;6:149-155.
World Health Organisation. Coronavirus disease (COVID-19) advice for the public. Available from: https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/.

All About The Ketogenic Diet

How does it work?

When you drastically cut carbs from the diet, the body makes ketones. Ketones are molecules that are normally made by the liver and used by the body as an energy source instead of using carbs when carb intake is low.

The end goal of a ketogenic diet is to induce ketosis: a metabolic state where your body switches from using glucose (sugar) as energy to using ketones.

Studies have shown that the brain (which normally uses glucose for energy) can use ketone bodies as an alternative fuel. Ketones also have an appetite-suppressing effect, thus helping with weight loss.

What do you eat on a ketogenic diet?

A ketogenic diet is super high in fat (about 80% of total calories/energy), very low in carbohydrates (5% of total calories/energy or 20g of carbs per day) and low in protein (about 15% of total calories/energy).

Keto diet staples include mostly high fat, low carb foods and low to moderate amounts of protein. You’ll be eating more meat, chicken, fish, eggs, fats, and low carb veg, and avoiding sugar- and sugar-containing foods and drinks, alcohol, starches, grains and most fruit.

It is estimated that we need about 5 days of eating this way to induce ketosis. However, if not done properly, there is a risk of never entering ketosis.

It is important to note that a Keto diet is not supposed to be a Carnivore diet. You are only eating 15% protein which is the same as 225g of extra-lean meat per day (based on a 1800kcal diet). To achieve 80% fat, 15% protein and 5% carbs on a 1800kcal meal plan you would need to eat about 180g Oil (13 < tablespoons < of olive oil), 225g extra lean meat, and 560g green and coloured veg.

Do’s

Don’ts

Poultry e.g. chicken, turkey, ostrich

Fish: white fish e.g. hake, tuna; fatty fish e.g. salmon

Eggs (whole)

Full cream dairy e.g. milk, yoghurt, cheese

Cream

Avocados

Olives and olive oil

Coconut oil

Nuts e.g. almonds, cashews, macadamias, Brazil nuts, pecan nuts

Nut butter e.g. almond butter, macadamia nut butter

Butter

Seeds e.g. pumpkin, linseeds, flaxseeds

Low carb veg e.g. leafy greens (kale, spinach, cabbage), broccoli, cauliflower, mushrooms, tomatoes, onions, peppers

Berries in small portions e.g. blueberries, blackberries, strawberries)

Sugary treats e.g. sweets, chocolates, pastries

Sugary drinks

Sweetened dairy e.g. sweetened yoghurt

Cereals

Grains e.g. rice, corn, quinoa, barley

Bread

Pasta

Legumes e.g. beans, chickpeas, lentils

Starchy veg e.g. potato, sweet potato, baby potatoes

Fruit e.g. oranges, grapes, mangos, apples, papaya, pineapple, bananas, dried fruit

Alcohol

What are the benefits of a ketogenic diet?

Despite the recent hype, the ketogenic diet is not new to the nutrition world and was originally used in the 1920s to help with seizures in children with epilepsy.

Because of these neuroprotective effects, there may also be benefits for brain disorders like Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and brain cancer, but more human studies are still needed. A ketogenic diet has also been shown to improve blood sugar control in type 2 diabetics, at least in the short term.

Though cholesterol rises at first due to the breakdown of plaque buildup in the blood vessels, there are cholesterol-lowering benefits seen on this diet, but scientists think this is from the weight loss experienced and not the fact that you on this diet.

But without a doubt, most people go keto for weight loss and there is some evidence of quicker weight loss when on this diet (compared to a traditional low-fat diet or a Mediterranean diet). Ketogenic diets may accelerate the start of weight loss.

Weight loss comes from a decrease in the amount of energy eaten each day (like all types of energy-controlled diets). This is because of feeling fuller from eating large amounts of fat and protein.

Are there side effects of a ketogenic diet?

Once the levels of ketones in the blood rise and you enter ketosis, this is accompanied by the so-called ‘Keto Flu’: dry mouth, increased urination, and bad breath.

Nausea, dehydration, fatigue, and low blood sugar are often reported. Since fiber-rich carbs are restricted, gut troubles like constipation are also common and this is why loads of fiber and green veg is crucial).

Also, since many vegetables and most fruits are limited, there is a concern that too few nutrients are consumed. Lastly, while fats like nuts, avos, olives and their oils are good for us, you need to eat so much fat on a ketogenic diet that the wrong fats might be eaten too. Be careful of this and always choose the right fats when on the ketogenic diet.

Can I follow a ketogenic diet when training?

Just as ketogenic diets and starvation make ketones in the body, so, too, can exercise.

Prolonged physical exercise when done in a fasting state can stimulate ketones when the body breaks down fat stores for energy.

While there is some evidence to support the ketogenic diet in athletes, other research doesn’t show any benefit or even negative effects.

Positive benefits include reduced fatigue and increased weight and fat loss, both of which can improve endurance.

Negative effects such as poor concentration and low glucose stores, which may hinder both endurance and power/strength training, is also common.

And if you aren’t eating enough energy to match your high energy needs when training, breakdown of muscle may occur as the body breaks down the amino acids to make glucose.

How do I follow a Ketogenic Diet?

There are three variations of carb allowances on Keto: 1- Low (20g carb/day), 2- Medium (50g carb/day), 3- High 50+ g carb/day). Most people tend to aim for low or medium initially. It is very important to note that people have different carb sensitivities based on their genetic make-up and this can be tested for.

Because it is so restrictive, a ketogenic diet is very difficult to prepare and follow for long periods of time. It is challenging and if you’re not challenged, chances are you are not doing it correctly.

This type of diet involves eating a lot of rich, heavy foods with little variety like fatty cuts of meat and gravy on cauliflower. You’re only allowed 20g of carbs per day.

To put this in context, one small banana and ½ glass of milk have 15g and 12g of carbs, respectively.

FitChef and Keto

Remove the challenge and difficulties with the FitChef Keto Package to support you when you start a ketogenic diet. You can also order the following FitChef meals and snacks of choice, all of which have less than 20g of carb per serving.

FitChef prefers a moderate approach to Keto which is why our current Keto Challenge Kits aim for the 50g carb/day.

Keto is not a guarantee of real food quality while the FitChef EatClean Ethos is. It is our commitment to providing food without added preservatives, additives, added sugar or artificial sugars, colourants, flavourants with our ingredients as close to the natural state as possible.

FitChef meals with less than 20g of carb per serving	FitChef snacks with less than 20g of carb per serving
Beef Goulash Ostrich Potjie Fillet Steak Beef and Bacon Burger Hake Napolitana Beetroot soup Chunky veg soup Tomato soup Winter veg soup	Chicken Snacker Droewors Biltong Slices Biltong Sticks Pine Nibbles Mixed Nuts Chocolate Brown Trail Mix

Help! Keto isn’t working for me

Keto certainly isn’t for everyone and like all diets even if it works in the short term it may not work in the long run.

Intermittent fasting is another option where you eat during an 8-hour window and then fast for 16 hours (Usually fasting from after dinner until 12h00 the next day).

Reference

Gupta L, Khandelwal D, Kalra S, Gupta P, Dutta D, Aggarwal S. Ketogenic diet in endocrine disorders: current perspectives. J Postgrad Med. 2017 Oct-Dec; 63(4):242-251.
2. Paoli A, Bianco A, Grimaldi K. The Ketogenic Diet and Sport: A Possible Marriage? Exercise and Sport Sciences Reviews. 2015;153-162.
3. Pinckaers PJ, Churchward-Venne TA, Bailey D, van Loon LJ. Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? Sports Med. 2017;47(3):383-391.
4. Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett W, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis.< Lancet Public Health. 2018; 3: e419-e428.

The Truth About Vegetable Oils

Oils are part of the fat food group. Fats play a role in many structural and metabolic functions in the body, providing fat-soluble vitamins A, D, E and K, protecting the heart, keeping the immune system strong, and providing essential fatty acids for healthy eyes and brain development.

Oils are generally (but not always) liquid at room temperature. Vegetable oils, like olive oil, sunflower oil and coconut oil, are extracted from plants but the various oils each have different contributions to our health and nutrition.

The oil we chose as a main feature of our diet is important as some are better for our health than others.

Oh so Healthy Olive Oil

No oil has as much of a good of a reputation in nutrition circles as olive oil.

Olive oil is rich in the heart-healthy monounsaturated fatty acid called oleic acid. One tablespoon of olive oil has 10g of monounsaturated fatty acids (and just 2g of saturated fat). Avocado oil and canola oil are two other examples of oils rich in monounsaturated fats.

These super healthy fats help to reduce total and bad LDL cholesterol and may increase good HDL cholesterol, which together has heart-protective benefits.

In particular monounsaturated fats are beneficial when replacing the bad saturated fats.

Monounsaturated fats also improve insulin functioning in the body by optimizing cell membrane structure and may reduce inflammation.

There is increasing evidence to suggests that the Mediterranean diet, of which olive oil is the standout nutritional feature, can reduce the risk of cardiovascular disease.

Research shows that regular consumption of extra virgin olive oil (compared with refined olive oil) might help in the prevention, development, and progression of type 2 diabetes.

In addition, olive oil contains other bioactive compounds and phytonutrients for good health.

For this reason, olive oil is without a doubt one of the healthiest oils to use in our diet and why FitChef proudly uses extra virgin olive oil in our meals.

Many people think that olive oil should only be used raw and not in cooking. An oil’s smoke point is the temperature limit up to which that oil can be used in cooking.

The higher an oil’s smoke point, the hotter the cooking methods you can use it for. The smoking point of coconut oil (177C) is in fact lower than that of other oils that can be used at higher temperature during cooking like virgin olive oil (210C and canola oil (204C).

Therefore, use olive oil as your preferred choice of cooking oil, as well as a dressing over salads and vegetables.

Stay Clear of Sunflower Oil

Omega-3s and omega-6s are two essential fatty acids that fall into the polyunsaturated fat group. The body cannot make these fatty acids, which is why it is essential to get them from food.

However, within the omega family, omega-3s and omega-6s have a different contribution to our health. Guidelines suggest that we eat more omega-3s like linseed/flaxseed oil (which are beneficial for our health with good anti-inflammatory property) and less omega-6s like sunflower oil, corn oil, safflower oil and soy bean oil (which have pro-inflammatory properties and may contribute to our risk of coronary heart disease).

The problem is that these oils are inexpensive so many processed and prepared foods are loaded with polyunsaturated oils like sunflower oil.

That said, polyunsaturated fats are still better for our health than saturated fats. This was shown in a large study that followed 120 000 participants for 24 years who replaced saturated fats with the same amount of healthier monounsaturated and polyunsaturated fats.

This lowered the risk of heart disease by a considerable 15 and 25%, respectively.

The Confusion About Coconut Oil

Naturally cholesterol free, coconut oil is high in saturated fats (92%). Lauric acid is the name of the main type of saturated fatty acid found in coconut oil.

There has been some research on the positive health benefits of coconut oil which may increase HDL, the good type of cholesterol. In contrast, other research has shown that because of the longer length of the saturated fat molecule, this type of fat can tightly pack into our cell membranes and can cause adverse health benefits.

Compared to saturated fats such as butter, coconut oil neither raises total cholesterol nor the bad, unhealthy LDL cholesterol. However, when compared to unsaturated oils like olive oil, coconut oil has been shown to increase total cholesterol and bad LDL cholesterol.

This is partly why there is some confusion around whether coconut oil is or isn’t good for our health.

Recommendations from international bodies are that saturated fats should be limited to less than 7% of our total daily kilojoules.

For an average man following an 8400kJ diet, this works out to 16g of saturated fat per day. As one tablespoon of coconut oil has 12g of saturated fat, it’s easy to see how quickly it is to reach your saturated fat intake for the day if consuming a lot of coconut oil.

Thus, while coconut oil may be better than other fats such as butter, research shows that unsaturated fats like olive oil are still better for our health. A reminder that coconut oil, like all fats and oils, is high in energy (calories).

While coconut oil may certainly be used occasionally as a culinary oil to add flavor to traditional dishes such as like curries, it is not recommended as the main culinary oil for a healthy diet.

Pass on the Partially Hydrogenated Oils

Many processed foods are made with partially hydrogenated oils which contain trans fats, which research has shown raises cholesterol levels. Trans fats undergo a chemical process called hydrogenation where hydrogen is bubbled through vegetable oil.

This chemical alteration causes the fats to change in chemical structure from oils normally liquid at room temperature to more solid fats, such as those found in hard margarines. This gives the product longer shelf life.

Trans fats are relatively inexpensive to produce, making them ideal for use in the food industry. Sources of trans fats include hard (brick) margarine, shortening (fat used in baking), baked goods such as biscuits, cakes, pastries, and doughnuts, microwave popcorn, and potato chips.

Trans fats are also found in deep-fried foods like fried chips, fried fish, and fried chicken. Make it a habit to read your food labels and look out for the work of partially hydrogenated oil.

The great news is that we now recognise the dangers of trans fats and governments around the world have banned trans fats in the food industry.

It has since been discovered that the addition of hydrogen makes trans fats behave more like saturated fat, and it is now well accepted that trans fats increase the risk for heart disease. Trans fats remarkably reduce the levels of good HDL cholesterol levels and increase bad LDL cholesterol levels.

Trans fats are also linked to cancer and diabetes. In 2011, the South African government imposed tough new restrictions on the use of trans fats in our foods. This new legislation required that all foods and food products contain less than 2g of trans fats per 100g of food or food product.

In summary, it is clear that well-established evidence supports that not all fats/oils are equal. Monounsaturated fats like (extra virgin) olive oil should be favoured, polyunsaturated fats like sunflower oil eaten in moderation, and saturated fats and trans fats limited to only on occasion.

Monounsaturated Oils

Polyunsaturated Oils

Saturated Oils

Partially Hydrogenated Oils/ Trans Fats

Avocado oil
Olives olive
Canola oil
Peanut oil

Omega3
- Linseed oil
- Flaxseed oil

Omega 6
- Sunflower oil
- Soybean oil
- Cottonseed oil
- Corn oil
- Sesame seed oil
- Safflower oil

Coconut oil
Palm kernel oil

Hard (brick) margarines

Confectionary and bakery items e.g. pies, pastries, biscuits and salty crackers

Oils used by the fast food industry for all deep-frying such as potato chips

References

Eyers L. Evidence Paper: Coconut Oil and Heart Health. New Zealand Heart Foundation. 2014.
FAO/WHO. Fats and fatty acids in human nutrition: Report of an expert consultation. 2010; Rome, Italy.
Hooper L, Martin N, Abdelhamid A, Davey Smith G. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews 2015, Issue 6.
Hruby A, Hu F. Saturated fat and heart disease: The latest evidence. Lipid Technology. 2016, Vol. 28, No. 1.
Kasturiratne AL, Wickremasinghe, A.R. Coconut consumption and cardiovascular disease incidence: is there an association? A case control study in Sri Lankan population. Abstract of 15th International Nutrition and Diagnostics Conference. 2015; Prague, Czech Republic.
Lawrence GD. Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence. Advanced in Nutrition. 2013; 4: 294–302.
Lichtenstein AH et al. American Heart Association Nutrition Committee. Diet and lifestyle recommendations revision 2006: A scientific statement from the American Heart Association nutrition committee. Circulation. 2006; 114 (1) :82-96.
Martinez Gonzalez MA et al. Olive oil consumption and risk of CHD and/or stroke: a meta- analysis of case–control, cohort and intervention studies. British Journal of Clinical Nutrition. 2014;112:248-259.
Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults. J Acad Nutr Diet. 2014;114:136-153.
Schwingshackl L et al. Olive oil in the prevention and management of type 2 diabetes mellitus- a systematic review and meta-analysis of cohort studies and intervention trials. Nutrition and Diabetes. 2017;e262.
Smuts CM and Wolmarans P. The importance of the quality or type of fat in the diet: a food-based dietary guideline for South Africa. S Afr J Clin Nutr 2013;26(3)(Supplement):S87-S99.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

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