The more saturated a fat, the less likely it is to get rancid when it’s used for cooking. The term rancid refers to the chemical break of a fat, due to its oxidation. Ingesting these fats (once they’re rancid) increases the likelihood of cardiac diseases and atherosclerosis.  To avoid eating rancid fats we should cook with oils higher in saturated fat.

The problem is, contrary to what most people think, extra virgin olive oil can’t stand very high temperatures (only up to 320º F), so, it isn’t good for cooking at high temperatures. So, despite thinking olive oil is a good option for cooking, there are other oils that can withstand much higher

In order for us to make a good choice for a cooking oil, the table below shows the percentage of saturated, monounsaturated and polyunsaturated fats in various types of oils. For example, coconut oil would be a good choice for cooking, since it’s 91% saturated fat, as a pose to safflower oil which has only 75% saturated fat.

SEE ALSO: MYTH-HYPERTROPHY TRAINING DOESN’T BURN FAT!

We shouldn’t let oils reach their boiling pont while we cook. The boiling point is when an oil reaches a temperature where it starts to break very rapidly. This way, the oil can become darker, thicker or even gain a bad smell. Obviously it’s best if we choose a cooking oil with a higher boiling point.

After a normal meal, insulin release by the pancreas sends a signal for the shutdown of fatty acid release from adipose tissue (fat tissue), by this way increasing the fatty acid absorption.

SEE ALSO: LUIS’S 11 WEEK TRANSFORMATION

One of the most common explanations about why we gain weight is having high insulin levels, due to it’s involvement in “fat storage”. That’s where the argument about a low carb diet being m0re efficient for fat loss comes from. Supposedly, because of the insulin response they provoke, carbohydrates make you fat, despite their energetic contribution through the calories they contain.

Supposedly, it doesn’t matter how much we eat, as long as we avoid carbohydrates, we’re going to lose fat. Despite these claims being very imprecise, they are one of the great myths within the nutrition world, and they make many people do low carb diets, where due to the drastic drop in ingested calories, people actually lose a lot of weight.

Another growing dogma in the fitness world is that we better restrict our intake of foods that contain carbohydrates, when we are about to train, due to the fear of the carbohydrate’s effect on insulin, and the fear that because of that body fat won’t be burned during exercise. Once again, some representatives of the “low-carb” diets state that carbohydrates are what really matters in fat loss, due to their action over insulin, leaving exercise as a backup plan as a means to burn energy and control our weight. So where does all the extra energy come from when we consume protein and fats in excess? What are the effects of the very own protein on insulin stimulation, or insulin’s role in promoting satiety? These questions are forgotten many times and aren’t considered by those who defend that insulin is a fat storing hormone.

SEE ALSO: CHOCOLATE AND CINNAMON COOKIES RECIPE!

In reality, it’s better if we consider insulin like a “traffic cop”, meaning that it signals where the nutrients should go. It’s also the main hormone that tells the body what to do with the energy that came from the food ingested. For example, when carbohydrates or protein are ingested, insulin tells the body to burn carbohydrates or protein instead of using fat. Specially when we ingest fat, the lack of a response of insulin orients the body to burn the fat we just consumed.

To sum things up, we burn what we eat. Only after this process will we burn the body fat we have stored. At the end of the day, the equation for the amount of fat mass that goes in and out of our cells in 24h doesn’t depend on insulin spikes.

References:

1. Acheson KJ. Diets for body weight control and health: the potential of changing the macronutrient composition.Eur J Clin Nutr. 2012 doi: 10.1038/ejcn.2012.194.
2. Belza A, et al. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr. 2013 doi: 10.3945 / ajcn.112.047563
3. Henson et al. Associations of objectively measured sedentary behaviour and physical activity with markers of cardiometabolic health. Diabetologia. doi: 10.1007/s00125-013-2845-9.
4. Saltiel AR, Kahn CR. Insulin signalling and the regulation of glucose and lipid metabolism. Nature. 2001. doi:10.1038/414799a
5. Soenen S, et al. Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass. J Nutr. 2013. doi:10.3945 / jn.112.167593
6. Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr.2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589.
7. Wolfe R. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84:475-82.

When you get into the fitness world, you get hit with a bucket load of information about three main areas: nutrition, training and supplementation. The world is flooded with theories and publicity scams and we end up getting lost in this globalized sea of information.

SEE ALSO: GUILHERME’S 10 WEEK TRANSFORMATION

We could spend the whole day talking about those subjects or even start a forum to have a discussion about them. Undoubtedly we would have millions of different ideas and opinions. Today let’s just focus on one of these subjects: Supplementation.

First of all, supplementation, like the word states, is a supplement. That means something extra, an addition if you will. It doesn’t need to me something synthesized or chemical, it can just as well be a natural ingredient (which in it’s way becomes a chemical along the way). It isn’t something new to humans, there have always existed supplementation practices throughout our evolution, specially in the health sector. We can’t not mention that sport is also health. After all, who are we if not our bodies?

When we discover the sports supplement industry for the first time, as consumers it can be overwhelming. There is a ton of competition in the market and we are immediately hit with promises that don’t come true and magic formulas. Unfortunately, magic doesn’t exist.

Many brands, we are sure you’ve seen this if you have done some research, list a proprietary blend or formula in the ingredient list. It isn’t enough just to see the ingredients; it is crucial to know dosages. Imagine you’re going to bake a cake, if I only give you a list of ingredients, it’ll be useless, right?

This method of creating a proprietary blend should serve only as defense from other companies (since there is a lot of competition and there could be the risk of someone copying a product), but unfortunately that isn’t true. Instead of that purpose, many companies take advantage of this fact to make more money. A quick example, coca-cola has a proprietary blend, it says what it contains, but you have no idea in what dosages.

SEE ALSO: WHY WE SHOULD EAT PIZZA!

The ingredients can be very effective, but only in the right amounts, and many times only when combined with other ingredients that optimize their effect. Don’t make the mistake of buying things you don’t know enough about. If you don’t know what they are, try and do some research on the internet to know more about a certain ingredient. Surely you will find a trustworthy source if you look hard enough. Alternately, you can ask someone who is well informed about the matter. Look for product reviews and studies, or talk to us (for example). Here is the crucial part: Do we actually need a supplement to reach our goals?

To make things easy, let’s put it this way: if you have a cold, you aren’t going to take tooth ache pills and hope for the cold to go away, are you? Most supplements (not just sports supplements) work if there is a deficiency of an element in our bodies, it’s as simple as that.

We’re not going to go in on this for now, because we don’t want to bore you to death with scientific facts and make this article too exhausting. Once again, try and find trustworthy sources of information for you “supplementicious” adventures. Don’t think that all supplements are a scam, because that isn’t true, and also don’t think that they are bad for your health, because that isn’t true either.

There is quite a lot of prejudice around this subject. For the average family, that isn’t in the fitness world, supplements are work of the devil or powdered cancer. But, our team will take you on a trip into this world that helps us so. Due to the advantage they offer when used right, we’ll talk about many supplements in our articles. Including the infamous creatine.

Until then.

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strong>Ingredients:

• 300g Egg Whites;
• 50g Whole Wheat Flour;
• 2 Whole Eggs;
• 200g Laminated Mushrooms;
• 1 Tuna Can In Water;
• 50ml Low Fat Milk;
• 40g Frozen Onion, Chopped;
• Oil of your choice.

Preparation:

• Pre-heat the oven for 15 minutes at 180ª Celsius;
• Mix the 2 whole eggs with the wheat flour and the milk in a bowl;

SEE ALSO: ANDRE GUERREIRO’S 8 WEEK TRANSFORMATION

• In another bowl whisk the egg whites until they are fluffy;

• Grease a frying pan with the oil. Heat the pan and put in the tuna, onion and mushrooms;
• After the mixture is lightly cooked, mix it into the bowl with the eggs, wheat and milk;
• Slowly mix the whisked egg whites into the mixture so that it becomes a smooth cream;
• Put the cream in a bowl/tray/that can go in the oven and put it in for 30/40 minutes at 160º Celsius;

SEE ALSO: CHOCOLATE AND CINANAMON COOKIES!

Nutritional Facts:

Amount per half a soufflé:

• Calories: 335 kcal;
• Protein: 42.5 g;
• Carbohydrates: 25 g;
• Fiber: 3 g;
• Fat: 5.5 g.

Hi everyone! My name is Rita Osório, I’m 26 years old and I’m here to tell you a little about my transformation and about how it changed my life.

Since I was a little girl, I’ve had a tendency to get fat. I’ve been trough many different diet processes and nothing worked for me. I was also in many gyms, where I initially saw results, but soon reached a point where my body hit a plateau. I never weighed less than 70kg.

The situation got aggravated because of my lack of motivation and results, an I ended up reaching 100kg.

SEE ALSO: WHY WE SHOULD EAT PIZZA!

I started to see myself fatter by the day, nothing would fit me, every chore was pure sacrifice, including taking a shower.

I felt like a real monster. I thought my body didn’t match my personality. I went from an active person to a person who spent all day sitting on the sofa, eating.

That was when I met Team Transformerz, who had a completely different concept and approach to dieting to what I had ever seen. They allowed me to eat all varieties of food, without any unnecessary and absurd restrictions!

For the first time in my life they presented me with a flexible diet where I didn’t have to suffer and stop eating a certain type of food (like rice, bread, pasta, among others) in order to lose body fat. I the realized that it’s extremely important to honor my personal preference in my diet, because it helped me be consistent in the long run, by avoiding impulses and cravings for “forbidden food”.

I started my diet and training about 9 months ago, and since then I have lost 38kg already. Now I weigh 64kg and I feel like a new person, much more active, much happier and I finally like looking at myself in the mirror.

Thanks to Team Transformerz, I have a balanced diet and training that isn’t boring in the least, something that has always bothered me in the gym

I never thought it would be so easy to diet and so gratifying to look at myself in the mirror and seeing a new body. Now all my clothes fit me, I am agile and smiling again!

To finish this up, one of the most important things I’ve learned with Team Transformerz is that training and food vary from person to person, according to their metabolism.

Keep focused, quitting is not an option! Diet doesn’t need to be torture!

To get to know our work methodology, so that you know what you need to work on your transformation, contact us through the Contactos area.

Known for his huge muscle mass, Dwayne Johnson aka “The Rock” has another challenge this year: Playing the son of Zeus in the theatres. During the recordings of the movie “Hercules” last year, Dwayne “The Rock” Johnson published on Twitter his full diet for the 22 weeks of filming.

SEE ALSO: MYTH- FLEXIBLE DIETS ARE POOR IN MICRONUTRIENTS!

The diet was separated in 7 meals throughout the day, digested in around 2h30 by the monster. See for yourself: