Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
HEALTHY FOOD · JUNE 2017<br />
WHAT TO EAT<br />
TO MAINTAIN<br />
GREAT BODY<br />
COMPOSITION<br />
A look at which<br />
phy<strong>to</strong>estrogens are<br />
good and those we<br />
want <strong>to</strong> avoid as well<br />
as how dietary macros<br />
can affect workout<br />
results and hormonal<br />
balance.<br />
Did you know that what you eat<br />
determines how you look? You<br />
should, especially if you are actively<br />
looking <strong>to</strong> improve your body<br />
composition. Sure, exercise helps a lot, but<br />
without sound nutrition (or smart nutrition),<br />
you are just shooting in the dark hoping <strong>to</strong> hit<br />
something that gives you results.<br />
Sadly, it doesn't work that way, as you are<br />
about <strong>to</strong> find out. Depending on your goal,<br />
here is what will likely result in the biggest<br />
bang for your time (and buck!)<br />
FAT / WEIGHT LOSS<br />
Weight loss is not merely about reducing<br />
calories or burning more than you ingest,<br />
as is believed <strong>to</strong> be the foundation of<br />
any weight loss plan. What you should be<br />
doing, is trying <strong>to</strong> optimize for fat loss, and<br />
not weight in general, as you are likely <strong>to</strong><br />
lose a lot of muscle in the process (and<br />
look horrible for it). Instead, opt for a low<br />
carb ke<strong>to</strong>genic diet, which is excellent for<br />
achieving weight loss. This diet keeps fat<br />
intake high, protein moderate and carbs<br />
extremely low. This places the body in a<br />
unique metabolic state <strong>to</strong> burn through more<br />
fat for energy production, while protein will<br />
help <strong>to</strong> preserve muscle mass.<br />
WEIGHT / MUSCLE GAIN<br />
If you want <strong>to</strong> maximize the speed of muscle<br />
accumulation, you will need carbohydrates.<br />
However, this can be a problem as people<br />
have different carbohydrate sensitivities,<br />
resulting in some people accumulating<br />
excessive fat along with some muscle. A<br />
better result may be <strong>to</strong> cycle carbohydrates<br />
around the workout period. By doing this<br />
muscle, synthesis is kept high as carbs are<br />
shuttled in<strong>to</strong> muscle for s<strong>to</strong>rage as glycogen,<br />
and not fat. Some people respond much<br />
better, however, and can take carbohydrates<br />
in throughout the day, likely as a result of<br />
superior insulin sensitivity. These individuals<br />
also have better muscle building potential<br />
and do not accumulate fat as easily.<br />
TAKE NOTE OF<br />
PSEUDO-ESTROGENS<br />
Pseudo-estrogens can really make it difficult<br />
<strong>to</strong> achieve a lean physique, as they mimic the<br />
actions of the natural estrogens produced by<br />
the body. Estrogen is a fat-sparing hormone<br />
that also increases fat s<strong>to</strong>rage, and may<br />
explain why women possess more fat s<strong>to</strong>res<br />
than men. Not all pseudo-estrogens are<br />
bad, as there are some found in plant foods<br />
that can benefit health. These are the ones<br />
that actually compete with estrogen, either<br />
reducing its actions or blocking it al<strong>to</strong>gether.<br />
Of Particular note, avoid the following:<br />
° ° Soy and soy products<br />
° ° Wheat products<br />
° ° Beer and hops<br />
° ° Flaxseed<br />
° ° Barley<br />
There are dozens more of these<br />
phy<strong>to</strong>estrogens that do not help you achieve<br />
the physique you've been dreaming of, as<br />
they make fat loss very difficult. Instead, opt<br />
for these natural Phy<strong>to</strong>-estrogens which can<br />
help you get a hold of estrogen in your body:<br />
POMEGRANATES<br />
Pomegranate juice has demonstrated its<br />
ability <strong>to</strong> inhibit an enzyme (aromatase) that<br />
converts tes<strong>to</strong>sterone <strong>to</strong> estrogen, according<br />
<strong>to</strong> results of a study. It also works <strong>to</strong> increase<br />
tes<strong>to</strong>sterone levels.<br />
RESVERATROL<br />
A compound found in grapes and red wine,<br />
resveratrol is a potent anti-oxidant and<br />
anti-inflamma<strong>to</strong>ry agent that binds <strong>to</strong> the<br />
estrogen recep<strong>to</strong>r, preventing the hormone<br />
from negatively affecting the body.<br />
CONCLUSION<br />
It takes more than training <strong>to</strong> get a physique<br />
of your dreams. You need <strong>to</strong> take in<strong>to</strong><br />
account your genetics, as you may or may<br />
not do well on a high carb diet. Minimizing<br />
your exposure <strong>to</strong> pseudo-estrogens and<br />
consuming only those beneficial will allow<br />
you <strong>to</strong> enjoy the benefits of estrogen where<br />
it is needed, and preventing the negative<br />
where it is not desired. Consider using<br />
a natural estrogen blocking supplement<br />
for extra support, if you find it difficult <strong>to</strong><br />
consume enough phy<strong>to</strong>estrogens on a<br />
daily basis.<br />
By Alex Eriksson<br />
www.anabolichealth.com<br />
36 HEALTHY MAGAZINE