12 LAWS OF FAT BURNING

No question about it, burning fat is a 24/7 endeavour. To keep the fires hot, and to keep insulin on board, you want to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up. For example, protein uses more energy (calories) to be digested versus its carb and fats counterpart.

These are 12 fundamentals laws that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well.

If you are planning to lean out after a mass or strength gain phase or perhaps your focus is to get lean and now is the time… These 12 laws of fat-burning will help get you there.

Slash (Calories) and Burn

Do this: Most guys who are fairly active and exercise regularly burn about 16-18 calories per pound of bodyweight or more per day. On that basis, a 200-pounder would consume 3200-3,600 calories daily. To start dropping body fat, reduce your calories to between 12-16 calories per pound of body weight per day on workout days, or 2,800-3,200 calories daily. On non-workout days, drop to about 10-12 calories per pound per day (2000-2,400 calories for the guy who’s 200lbs).

The easiest way to cut calories? Eliminate excess dietary fat—meaning no butter, oils, or salad dressings (low-fat or fat-free dressings are OK); remove the skin from chicken; substitute egg whites for most of your whole eggs; avoid whole-milk dairy products; and ditch marbled red meats such as rib-eye for lean cuts such as flank. Keep some healthy fats in your diet, such as salmon, mixed nuts, peanut butter, and avocados.

Be selective of Carbohydrates

Though calorie control is a must, hormonal control is nearly as important. Coupled with calories, hormones govern fat-burning. Suppress fat-storing hormones and you can expect a significant amount of body fat to melt away. The ideal way to control these hormones is to keep your carbohydrate intake in check, since carbs kick up insulin, a hormone that inhibits fat breakdown and drives fat storage. Eat fewer carbs and insulin levels tend to moderate, leading to fat loss. As diabetics, we need to embrace carbs as a friend. A close friend! As with any friendship, we cannot and should not take friends for granted… and you guessed it – enjoy quality times with your carbs – just don’t neglect, abuse, or take your carbs for granted!

Of course, not all carbohydrates are equal. In short, fast-digesting carbs tend to create a large insulin burst, leading to more potential fat gain as the insulin requirements are larger and potential for overconsumption are higher.

Never Eat Carbs by Themselves

When attempting to lose body fat, insulin control is crucial. The total amount of insulin we give ourselves as diabetics isn’t only related to how many carbohydrates you eat but how fast those carbs are digested. Refined carbs digest quickly, raising insulin levels faster and substantially, which is why you should avoid them. But if you do happen to eat, say, a bowl of cold cereal (typically a fast-digesting carb), you can still take measures to ensure those carbs digest more slowly. This will cause less insulin to be released and therefore have less of an impact on your ability to burn fat.

Do this: One way to slow digestion is to eat carbs with protein and small amounts of fat. Never eat carbs alone. Accompany that bowl of cereal, for example, with scrambled egg whites or cottage cheese. Alternatively, you could eat plenty of vegetables, such as broccoli, cauliflower, green beans, and green salads, with your meals. These foods actually slow the breakdown and digestion rate of all carbohydrates.

 

Never Eat Carbs Before Bed (Limit to 15g)

At night the body naturally produces a fat-liberating hormone called growth hormone within the initial 90 minutes of sleep.

GH not only increases fat-burning but is required to build mass and strengthen the immune system. Yet carbs put a damper on GH release, so it’s ideal to go to bed under one of two scenarios: on an empty stomach, or, even better, having consumed only protein, no carbs. This allows blood glucose—the high-tech name for digested carbs circulating in the blood—to remain low, which facilitates the rise in nocturnal GH production.

Do this: Don’t eat anything about three hours before bed. A better option is to eat only protein meals the final four hours before bed, with one protein meal immediately before bedtime that includes only protein, such as a casein shake, low-fat cottage cheese, or chicken breast. You can, however, eat a small serving of vegetables here if you wish.

**For those that have a bedtime snack with their long-acting insulin at night – keep what has been working for you and make sure you speak to your doctor before changing this in your routine.

Use Nitric Oxide at Night

Nitric oxide is the compound that opens everything up, and, not surprisingly, it’s one of the best fat-burning products on the market. NO supports “the pump” when taken before training, enhancing blood flow to muscles by allowing more blood to make its way to tissues, including muscles, which can help maximize hypertrophy and boost metabolism. This arginine-based supplement is also effective when taken before bed, when it can exert a profound surge in GH levels and support fat-burning.

Do this: Within 30-60 minutes of bedtime every night, take a 5-10g dose of a nitric oxide supplement that doesn’t contain caffeine on an empty stomach.

**People with diabetes have impaired nitric oxide production, which can lead to harmful health effects. L-arginine has been shown to improve blood sugar control in people with diabetes, but more research is needed before it can be medically recommended.

 

Eat More Meals Per Day

Sure, calories and hormones can determine whether your body deposits food into muscle or as body fat, but meal frequency, or how many times you eat each day, affects your overall metabolism. Every time you eat, the body’s calorie-burning engine, also known as metabolism, slightly increases. This is especially true for meals that contain protein (thermic effect of food). So if you eat six times a day, you’ll experience six metabolic surges a day, rather than just four if you eat only four times a day. And, of course, eating seven or eight times per day would be even better than six. This is one way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will make its way into muscle tissue rather than being packed away as body fat.

Do this: Eat 6-8 small meals per day, spaced 2-3 hours apart. Don’t go longer than three hours without eating— going too long between meals will create delays between insulin doses and make it more likely that you’ll overeat at your next meal. Speaking of overeating, just because you’re consuming more meals doesn’t mean you should take in more total calories. Determine your ideal daily caloric intake for fat-burning (see Rule 1) and divide that more or less evenly between your 6-8 meals.

 

Prioritize the Post-training Meal

After you train, it’s difficult to gain body fat. Why? Depleted, broken-down muscles soak up both protein and carbohydrates for growth and recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery and growth actually increases metabolism while impeding it slows metabolism. In terms of spurring recovery and growth, just about the most counterproductive thing you can do after a hard workout is starve yourself.

Do this: Consume 30-40g of protein powder such as whey powder and casein along with 60-80g of fast-digesting carbs (a large baked potato, 1-4 slices of white bread, or a large sports drink such as Energade) as soon as possible within an hour after training.

NOTE: Your ability to carb count and administer the correct amount of insulin for the carbs eaten post-training is very important to get right.

 

Avoid Fast Carbs Pre-Workout

When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. And, you guessed it, carbohydrates come into play here. Refined carbs consumed before training suppress the exercise- and supplement-induced rise in epinephrine compared to eating the same amount of slower-digesting carbs. Refined carbs also boost insulin levels (or create a higher demand for us to need more insulin), further hampering fat-burning during the workout. Bottom line, avoid refined carbs altogether before training.

Do this: Fifteen to 30 minutes (or less) before training, consume 20g of protein powder in a whey shake or other protein powder source and 30-40g of carbohydrates to help you train hard all the way through your workout. Stick with slow-digesting carbs here, such as oat bran, oatmeal, rye or whole-wheat bread, fruit, or sweet potatoes. On non-workout days, eat that meal as a snack and drop your post-workout feeding.

 

Empty Your Glycogen Stores Once Every Two Weeks

Glycogen is the unused and stored form of carbohydrates in muscles. When glycogen stores begin to peak from eating plenty of carbs, the body upgrades its fat-storing ability. Conversely, as glycogen stores are depleted, fat-burning increases. One way to kick-start the fat-burning process is to go extremely low-carb on two consecutive days every couple of weeks. This ensures that you tap into your glycogen stores for fuel, which signals the body to burn more fat.

Do this: Limit your total carbs on two consecutive days every two weeks or so to less than 80g per day. This will require you to know how many grams of carbohydrates are in the foods you eat and have the discipline to be very strict on your intake. Your diligence will be rewarded with a noticeable difference in body fat. After two days, you can return to a more normal, though not excessive, carb intake.

 

Train Until You’re Beat, Not Dead

It’s the age-old question: How many sets do you need, and how much time should you spend in the gym each day? The answer varies from person to person, but when burning fat is the primary goal, a good rule of thumb is to train until you’re pretty beat up, but not to the point at which you’re flattened and thoroughly exhausted. That type of silly training may satisfy your headspace and ego, but it does a number on your anabolic outcome.

Serious fat loss requires you to retain muscle mass, the body’s primary metabolic driver. If you go overboard in the gym, testosterone and growth hormone go into free fall, and your metabolism follows suit. Excess running, ridiculously high intensity and excess cardio cause a high-stress response and muscle wastage!

Do this: Go ahead, train as intensely as you like—just don’t go longer than 60 minutes in any one workout. Do as many sets and reps as you can during this time, using shorter rest periods (60 seconds max), but when your 45-60 minutes end, finish up and go drink your protein/carb shake.

 

Adherence

Of all the laws and advice you could ever take let this be the one rule you never forget. The average of your choices is what the final picture will start to look like. Try implementing some of these rules and get good at being consistent with your efforts. Over time you will see that the person who sticks to a solid plan will always do better than somebody on the “best” plans with sub bar adherence.

 

WHAT IS ‘ENERGY BALANCE’?

WHAT IS ENERGY BALANCE?

BY

NICHOLAS ALEXANDER CARACANDAS

 

So What is Energy Balance?

Energy is another word for “calories.” Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity. What you eat and drink is ENERGY IN. What you burn through physical activity is ENERGY OUT.

You burn a certain number of calories just by breathing air and digesting food. You also burn a certain number of calories (ENERGY OUT) through your daily routine. For example, children burn calories just being students—walking to their lockers, carrying books, etc.—and adults burn calories walking to the bus stop, going shopping, and at work etc.

An important part of maintaining energy balance is the amount of ENERGY OUT (physical activity) that you do.

It should be obvious that people who are more physically active burn more calories than those who are not as physically active.

Here are 3 different scenarios for 3 very common outcomes or goals:

  1. The same amount of ENERGY IN (calories consumed) and ENERGY OUT  (calories burned) over time = weight stays the same.
  1. More IN(consumed) than OUT (exercise) over time = weight gain.
  1. More OUT(exercise) than IN (eaten) over time = weight loss.

Your ENERGY IN and OUT doesn’t have to balance every day. It’s having a balance over time that will help you stay at a healthy weight for the long term.

Personally, I calculate the calories for clients to balance out over a period of 7 days rather than day-to-day. This allows for adherence and absolute freedom and room for any indulgences and joys (Because life is worth it).

Balancing your calories in versus calories out on a daily basis is a good idea as time is an expensive commodity and to find out that you have just been winging it over a period of 3 months without tracking your day to day calories will inevitably slow down potential results. We can only manage what we measure.

Something to keep in mind when tracking calories is that we need to reduce the calories and NOT the food. This is where so many go wrong. Calories go down but food intake needs to remain high. This allows you to be limiting calories while being able to eat and be merry (like all people should).

PRo TIP: Calories fro fibre are not counted towa5ds calorie totals. This means that although broccoli has a carb content ( which display as calories), these carbs are mostly from fibre which means they are almost non-existent.

Energy Balance in Real Life

Think of it as balancing your “lifestyle budget.” For example, if you know you and your family will be going to a party and may eat more high-calorie foods than normal, then you may wish to eat fewer calories on the day or for a few days before so that it balances out.

Or, you can increase your physical activity level for the few days before or after the party, so that you can burn off the extra energy.

In an ideal scenario, you would do bot. Decrease in your intake and increase your activity.

The same applies to your kids. If they’ll be going to a birthday party and eating cake and ice cream—or other foods high in fat and added sugar—help them balance their calories the day before and/or after by providing ways for them to be more physically active.

Here’s another way of looking at energy balance in real life.

Eating just 150 calories more a day than you burn can lead to an extra 5 pounds or 2.5kg over 4 – 6 months. That’s a gain of 10 pounds or 4.5kg a year.

150 calories equate to 1 bite of a chocolate bar, 3 apples, a pinch of almonds or 1.5 tablespoons of olive oil!

If you don’t want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain healthy body weight.

Next step is your protein intake and training stimulus.

For more info visit www.diabeticathletic.com or chat to me directly HERE

Yours in Strength and Diabetes,

Nicholas Caracandas

12 HABITS THAT MAY BE SABOTAGING YOUR FAT-LOSS

As well-meaning as you are about your weight-loss goals, there may be certain habits that hold you back — including ones related to sleep and mental health — you might not have considered. So without further ado, let’s address 12 things that might be standing in your way of shedding those last few pounds and how to refocus on what matters.

#1 – SKIMMPING ON BREAKFAST 
The research about whether or not breakfast is a must goes back and forth. However,  it can be noted that clients who are stalled in their efforts are eating too light a breakfast. In particular, people often don’t eat adequate protein at breakfast, which means they’re missing a key opportunity to replace the protein that was broken down overnight. If you continue to skip protein at breakfast, it might lead to a sluggish metabolism over time.
What’s more, eating one piece of fruit or processed fare like packaged muffins won’t keep you full until lunch, which has a ripple effect on how well you function. When my clients eat a more satisfying breakfast, they’re more energetic, less distracted by hunger, less irritable and more productive. Aim for 20–30 grams of protein by including options like cottage cheese or hard-boiled eggs. 

#2 – LACKING MAGNESIUM 
Weight loss isn’t just about diet and exercise, and you’ve likely heard about how sleep is essential for a healthy weight. Skimping on zzz’s skews your hunger hormones, and you may find you reach for a sugary snack as a pick-me-up more often. Of course, committing to doing the things sleep experts preach (like stopping the pre-bed social media scroll) is important, but you probably also haven’t considered how your magnesium levels play a role in shut-eye. Most people do not consume an adequate amount of the mineral, and this can interfere with proper sleep. Consider adding more magnesium-rich foods like almonds, tofu and leafy greens to your diet.


#3 – GUILT-TRIPPING YOURSELF FOR NO GOOD REASON
If you’re currently swimming in guilt over that brownie you just ate, it’s OK to relax about it. No one food can lead to weight gain!. Often, believing you “blew it” with your diet can cause you to rebound eat, scarfing more food than you’re hungry for (or even want) because you’ll restart your diet tomorrow and “be good.” Giving up this all-or-nothing mindset and focusing on an 80/20 strategy, where you incorporate indulgences 20% of the time, may lead to a more well-balanced, sustainable diet


#4 -EXERCISING ONLY TO BURN CALORIES 
Exercise can make you hungrier, so you might overcompensate by eating more when trying to lose weight. I want to encourage you to exercise for the sake of health — not simply to burn calories or negate your food intake. I tell clients to have fun movement experiences, which means doing something you truly enjoy or that’s new and exciting. It could be going for a walk, taking up swimming, learning to play golf or even starting weight training for the first time. 


#5 – LETTING YOUR DIET CAUSE YOU TO BE UNHAPPY
We often boil weight loss down to a math problem, but your emotional well-being is another major factor. If someone is really unhappy in life, it can be hard to lose weight! 
If a diet is too rigid — maybe it’s causing you to avoid dining out with friends — it won’t be sustainable for weight loss or encourage mental health.
Rather, a big factor in both happiness and weight loss success is surrounding yourself with positive connections. Relationships that are supportive and feel good are the key to our success and happiness. When someone has this, it helps improve their quality of life, something that definitely correlates with overall health.

#6 – NOT EATING ENOUGH 
The calories-in versus calories-out equation might sound simple, but the body is smart and designed to withstand famine. That means it will compensate for restriction by driving up hunger levels. If you go on a regimented food plan that does not take into consideration your individual calorie needs or food likes or dislikes, it cannot last forever! If you’re tired all the time or struggling to break through a weight-loss plateau, it could be a signal you’re undereating. Speak with a professional who can help figure out the best plan to suit your needs. 

#7 – NOT TRACKING YOUR INTAKE
Making sure you’re eating in a slight caloric deficit is important for weight loss. While you don’t need to button up so much that you’re eating too little, you’re also going to want to reduce the excess fluff. To find what that might be, you should track your food, at least in the beginning. It can be easy to forget about what we ate previously and make it harder to pinpoint what’s preventing you from reaching your goals. Use these tips to make tracking your food a healthy habit. 

Without tracking your food while learning about calories, you may never know that a simple “drizzle” of olive oil on your perfectly healthy salad, has more calories in it compared to 3 bowls of coco pops or 2-4 slices of pizza! 


#8 – SETTING UNREALISTIC GOALS
While what you’re eating matters, it’s not the only piece of the equation. Other factors can affect how our body utilizes, burns and stores calories or energy. Those include metabolism, age, genetics, stress and hormones, and can also play a role in being able to get past a certain point on the scale. Meaning: Just because you choose a certain number does not mean it’s a goal weight that may be attainable, comfortable or sustaining for you. While that may seem like a downer at the outset, it’s actually incredibly freeing. A realistic goal is achievable, makes you feel good and is one you can maintain for the long-haul.


#9 – CUTTING OUT FOOD GROUPS 
Right now, it’s popular to talk about what you’re not eating: carbs, fruit, beans, starchy veggies, grains, dairy … the list goes on. That, too, falls under restriction. The body thrives on balance and requires it to function at its peak. When you take something away, you’re coming from a place of deprivation, which often isn’t a positive mindset. And, your body isn’t happy either: Deprivation can negatively affect metabolism or contribute to strong cravings, and possibly even binges later on. That stands in your way of losing weight. Research in the journal OF Obesity found people who consistently binged lost half as much weight as dieters who didn’t. Instead of cutting out entire food groups, try to practice an 80/20 moderation approach. 


#10 – IGNORING YOUR STRESS LEVELS
For many of us, responding to stress means reaching for comfort foods while watching Netflix. While doing so is perfectly fine on occasion, it’s important to have healthy, non-food-related outlets for reducing stress. Stress can negatively affect metabolism and get in the way of reaching weight or fitness goals. Helpful ways to mitigate stress include taking a walk outdoors, reading a good book, calling a friend or going to do some exercise. Activity is the best therapy! 

#11 – SEARCHING FOR ANSWERS IN FAD DIETS 
Trendy diets always tell you there are big things in store and usually involve a long list of restrictions and can’t-eat foods. There’s one big thing they’re all missing: Fad diets typically fail to work on [building] a positive relationship with food. Red flags that you’re looking at a fad: The diet says it’s good for everyone, bills itself as a quick fix for quick weight loss, or presents a list of ‘good’ and ‘bad’ foods. When you give yourself time to lose weight, that’s when you find long-term results.

#12 – NOT BUILDING IN NOVELTY 
One reason jumping on board a fad diet is so appealing is that it’s novel, which makes it exciting. But, as you grow accustomed to eating the foods allowed on the program, your interest wanes and you’ll likely give it up. No matter the weight-loss plan you’re on, keeping a degree of novelty helps drive a motivational let’s-do-this-attitude. Make a point to do things like try new recipes and foods, so practicing healthy habits every day is actually fun.



If you have noted any of these habits that need breaking, please reach out to me and let’s chat!

I want to help you!


We know two facts – 1) You’re worth it and being happier is quite literally everything, and 2) I am the man for the job and I want to help you!

If you want to have a look at what I do and try to find a program that will be the perfect fit for you and your goals – visit www.diabeticathletic.com for more.

 

Yours In Strength,

Nicholas Caracandas

3 REASONS YOU’RE STRUGGLING WITH DIABETES & WHAT TO DO ABOUT IT

3 REASONS YOU’RE STRUGGLING WITH DIABETES & WHAT TO DO ABOUT IT
BY
NICHOLAS CARACANDAS
I see a lot of information out there highlighting problems. It seems that popular findings these days are all just sales gimmicks masked as ‘solutions’.
My content and my material is my attempt at trying to make sure that there is always some readily available and reliable solutions to fellow diabetics wanting to move forward towards a better time living with this condition. In fact, if I’m being more specific about my mission – I want to assist others to thrive with this condition. I personally believe that merely ‘Living’ with diabetes is the problem.
As a type 1 diabetic for 24 years and a strength and conditioning coach for 13 years, I want to share 3 reasons why you may be struggling with your diabetes and what you can do about it.
1. We don’t appreciate the importance of the “learning phase”. 
Diabetes is a lot of things… simply put, diabetes is about human biology, exercise and nutrition.
As diabetics, our medication is rendered useless without the fundamental understanding as to how our condition works with nutrition and exercise. Together these 3 factors create something I call the Diabetic Athletic triangle of control.
This triangle of control is essential for any diabetic who wants to lead a life of thriving with diabetes mentally, physically and emotionally, instead of following the tough terrain of surviving with diabetes and all of its up’s, down’s and in-betweens.
We are not to ‘blame’ for being a little bit behind the curve where this is concerned. We don’t ask for our diabetes and so it can’t be expected for us to know more about these topics when diagnosed compared to the average personal trainer and nutritionist.
The thing is, we need to embrace the mindset that this is going to be a reality.
It’s more of a journey than a destination, and with this being said we need to become skilled sailors on this journey sooner rather than later if we are going to live a life that allows us to thrive with this condition.
The good news is that when you have the right kind of help, with guidance that relates to your own journey, and information that you can hear and easily understand, you will instantly start to make progress.
So what do you do?
As diabetics, we need solid answers that we can put into action and we need results that alleviate our concerns, struggles and stress and fast as possible.
Going through your biology papers from school and learning about nutrition is not exactly an option here. Time is precious and so the information we choose to absorb should ONLY be the information we need at that given time and specific to us as diabetics wanting to achieve better control among the other goals, wants and needs we have.
I see so many fellow diabetics who are taking all the information they can on Facebook groups and from other diabetics who are probably struggling themselves. We all love to share our stories and I appreciate that, however, when it comes to needing the best possible guidance to thrive with diabetes, we need to be super picky about 1) Who we take advice from and 2) if that advice is specific to us, and lastly 3) has that advice been tried, tested and successful for others (with proof) – not just successful for Susan who tried keto for 30 days and has seen a smudge of improvement.
My tips for becoming the strongest and happiest diabetic you can be. 
1) Learn about what diabetes is and what it isn’t.
2) The role each macronutrient plays in our lives.
3) How to keep glucose control while applying our understanding of the above.
4) Collect as many tools as we can so we can use them when we need them.
These are things like, our diets, different types of activity for different outcomes, carb counting, stress management and goal setting just to name a few.
5) Learn about the difference between eating for diabetic health and eating for physical changes.
6) Get a coach to help implement all of the above. Knowing about these tips serves the purpose of empowering you and arming you with know-how. This is needed for future growth and sustainability.
Getting a coach to help us with the above is like having a driving instructor sit with you in your driver’s license test. Only this time they are there to make sure you don’t fail. This is for immediate growth and protection form future failure.
2. You’re not accepting the new normal and that all doors that close are also made to be opened.
I spend a lot of time every day talking about diabetes, fitness and nutrition. Before any kind of progress can be sustained, we have to first accept our identity as a diabetic.
Most of us after diagnosis go through a phase of denial which often manifests in many ways. We spend time being upset, frustrated, overwhelmed, feeling like we’re making progress and then we’re not, angry, and at times we just completely ignore our needs as a diabetic.
We spend time trying to fit in with the same social circles that don’t care about how well our diabetes is damaged.
This is a common phase we all go through, so if you’re feeling upset with the fact that you don’t feel ‘normal’ anymore, I can tell you we all go down that road but who are we comparing ourselves to? What’s the litmus for normal? Is it our friends who eat crap all day and party every weekend? Or perhaps it’s just working all the time and not giving a hoot about our health and taking time to make time for our physical well-being and emotional readiness…
Personally, I will go out on a limb and say that as a life long diabetic and as a fitness professional – normal is shit! The average Joe doesn’t care about any of this and so normal is a poor bar to aim for.
The thing is being normal should never be the goal. This is the foundation of being able to accept a new normal and your identity as a diabetic.
Normal blood pressure readings are 130/80. Go to the doctor and get this reading and he/she will most likely tell you ‘good job’. That’s the new normal in 2020.
We want a reading of 120/80 and so regardless of the term ‘normal’, we don’t want it… we want what’s best for us and that often requires us to be ‘extra’ and above par – which isn’t normal for many, but we are diabetic and that’s our identity.
Our identity as a diabetic is quite possibly our saving grace as far as being the best possible versions of ourselves that we could be. I always say that when we pray for strength we don’t just become strong. When we pray for strength, we get put in front of tough tasks that make us strong.
As a diabetic, we NEED to live well. Living well and treating diabetes requires medication, activity/exercise and good nutrition and as difficult as this may be to grasp at first, this is your new normal.
Here are some tips to think about and use when training your mindset as a diabetic: 
1) Your condition requires you to be active, healthy, and in charge…This is a blessing more than anything else. In fact I’ll go as far as to say it was just what you needed without knowing it.
2) We become more respectful of our health and we no longer take it for granted.
3) We learn what ownership is all about. Taking daily ownership for our actions is a skill that most people never obtain.
4) We learn that we are a part of a much bigger picture. Diabetes can be a very lonely condition until we realise there are millions of us living the same struggle and that makes us family. Our worst days are the best days for others and visa versa. This means we are more connected than we are alone.
5) We learn what it’s like to live for something rather than with something.
6) A personal favourite skill my diabetes has taught me is acceptance. Without my diabetes, I don’t think I would have ever learned how to truly accept myself for who I am.
3. You undervalue the instant impact a proper program can add to your life with diabetes. 
A lot of the time we as individuals have questions that we know the answers too. Finding an answer and a prescription to something is the easiest thing in the world to do these days. We have most of the answers we need in our pockets, on our mobile and on google. Where the disconnect between the plethora of information and our ability to use it is concerned, is all to do with the fact that the information we find is generic in its delivery and is at most times full of the info we don’t need. This causes our focus to be widespread and inefficient.
There is information and then there is applicable information that has been put together for us, our current situation, our abilities, our limitations and our diabetes.
Through the ages, something that has and will never change is the fact that a prescription without action is useless. It’s quite literally the same as getting your insulin script from your doctor and 1) Never taking it to the chemist to collect your insulin or 2) Not knowing how to use your insulin.
A prescription is what most programs provide and is the first and last step people get to.
Diabetes is a condition that requires the best nutritional habits, activity schedules and ability to action the right steps at the right time.
Life is a HUGE factor here too! As much as we would like to just train all day, eat good food and monitor our sugars, we have life and its daily curve balls hitting us from all directions.
We are moms, dads, employees, boss’, owners, brothers, sisters you name it, and we can’t wear every hat that exists. Having somebody help you with your diabetes, exercise and nutrition is a calculated move to ensure you have constant peace of mind (which is priceless) and will cause every facet of your life to change for the greater good.
As diabetics, we all try and wear the hat of our own trainer, motivator, moderator, nutritional advisor, goal-setting coach, and the person we turn to for the real talk and tough love we need at times. So where do we find time to wear the hat of the man of the house, the woman of the house, carer, boss, mom, dad etc.
We put everything above our diabetes and use the excuse ‘my kids are important’ and ‘I’m too busy’.
What about the fact that your kids need you at 100%. They don’t need a mom or dad that is going blind or needing dialysis at 50-60 years old.
If you didn’t have time for your diabetes before, what makes you think you’re going to have time (or money) when it all starts falling apart?
We all have cars and toilets… Yet, we use mechanics and plumbers.
Shall we ‘fix’ that too? Definitely not.
Perhaps not because we can’t, but rather because getting somebody else to do it (somebody qualified), means we can rest easy knowing that 1) The job will be done right the first time around, and 2) We have more time for other important facets of our lives that need our attention.
We all use the excuse “I don’t have time”, so why would you want to add being a personal trainer and nutritional coach to the list of your daily to do’s? It makes very little sense.
The value of being given the information we need to know while also being told what not to pay attention to is what saves us time, money and the mental burden of not reaching our goals.
We undervalue a training and nutrition program because of its initial cost, while never thinking about the true cost of diabetes and how much more expensive bad control can end up costing us emotionally, mentally and our pockets.
Here are some tips and things to think about: 
1) Exercise increases insulin sensitivity and is often called the ‘second insulin’. This means that an exercise program will most likely cause you to need  FAR LESS insulin. Insulin costs money, so not only are you able to have less dependence on your medication, but you’re saving money each month too.
2) An exercise program causes more stability in your glucose readings. This automatically leads to more stability with your daily thoughts and emotions. This affects EVERYTHING you do!
3) Nothing is going to look better on your than the look of “I FEEL BETTER THAN EVER”.
4) Confidence and the effects of feeling empowered and in control will instantly have an effect on how much impact you have in your own life and in the life of others.
5) As diabetics, we all have the burden and anxiety about diabetic complications and their possibility. This is just our reality. Those of us that spend less than 70% of our time in range per day, week, month, are at the highest risk of complications. Complications that are all avoidable if we take action.
There are many more reasons why we struggle as diabetics. None of us start our journey from the same place and we all have different struggles, goals and needs. One thing that will never change is what diabetes is and how to best manage this condition.
We need to find ways to live our lives while feeling in absolute control and confidence and even though things never go as planned, we always want to be able to manage the daily deviations that life and diabetes loves to throw our way.
The needs of a diabetic are all the same and how we achieve them is where a tailored approach is often needed.
We all need to be happy, healthy, and confident with good diabetic control.
Our needs as a diabetic and as a functioning human being all have to do with our mental, emotional and physical well-being. This is all taken care of with a good support system and training and nutritional plan to get us there.
To conclude, I would just like to say that there are an endless amount of struggles that we face as diabetics.
As somebody that has lived with diabetes for almost as long as I have been alive, and as somebody who has spent every single day for the past 13 years helping others with fitness, health, diabetes and fat loss – I can say that these 3 reasons mentioned in this article are the top 3 causes of most of the struggles face.
If you would like to see more about what I do, or perhaps take a look and download some of my amazing FREE content made specifically for fellow diabetics wanting to empower themselves with better diabetic knowledge and know-how, you can visit Diabetic Athletic and make yourself at home!
Yours in strength,
Nicholas Caracandas

10 STEPS TO HEALTHIER EATING WITH DIABETES 

10 STEPS TO HEALTHIER EATING WITH DIABETES

1. Choose healthier carbohydrates

All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes.

Here are some healthy sources of carbohydrate:

  • whole grains like brown rice, buckwheat and whole oats
  • fruit
  • vegetables
  • pulses such as chickpeas, beans and lentils
  • dairy like unsweetened yoghurt and milk.

At the same time, it’s also important to cut down on foods low in fibre such as white bread, white rice and highly-processed cereals. You can check food labels when you’re looking for foods high in fibre if you’re unsure.

2. Eat less salt

Eating lots of salt can increase your risk of high blood pressure, which in turn increases the risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions.

Try to limit yourself to a maximum of 6g (one teaspoonful) of salt a day. Lots of pre-packaged foods already contain salt so remember to check food labels and choose those with less salt. Cooking from scratch will help you keep an eye on how much salt you’re eating. You can also get creative and swap out salt for different types of herbs and spices to add that extra flavour.

3. Eat less red and processed meat

If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.

Processed meats are FULL of sugar (most times), so this can simply be avoided.

Try swapping red and processed meat for these:

  • pulses such as beans and lentils
  • eggs
  • fish
  • poultry like chicken and turkey
  • unsalted nuts

Beans, peas and lentils are also very high in fibre and don’t affect your blood glucose levels too much – making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.

4. Eat more fruit and veg

We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at meal times and have them as snacks if you’re hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.

You might be wondering about fruit and if you should avoid it because it’s sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, it’s no different. Fruits do contain sugar, but it’s natural sugar. This is different from the added sugar (also known as free sugars) that are in things like chocolate, biscuits and cakes.

Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned (in juice, not in syrup). And it’s best to eat it throughout the day instead of one bigger portion in one go.

On this point it’s important to remember that “good’ sugars still affect our levels and if said sugars are causing us to go out of range, they aren’t good anymore. Be sure to manage the carbs you take in. 

5. Choose healthier fats

We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways.

Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:

  • red and processed meat
  • ghee
  • butter
  • lard
  • biscuits, cakes, pies and pastries.

It’s still a good idea to cut down on using oils in general, so try to grill, steam or bake foods instead. Fats need to be monitored closely if you are trying to restrict calories and lose weight (fat mass). The smallest portion of fats can often be a calorie bomb causing us to over-consume. 

6. Cut down on added sugar

We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

 Here is a tip inside a tip: “Never drink your calories”

You can always try low or zero-calorie sweeteners (also known as artificial sweeteners) to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldn’t cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team. Low sugar events present an immediate risk to us as diabetics but also long term complications. 

7. Be smart with snacks

If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables and proteins, instead of crisps, chips, biscuits and chocolates. But watch your portions still – it’ll help you keep an eye on your weight

8. Drink alcohol sensibly

Alcohol is high in calories, so if you do drink and you’re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week. But spread it out to avoid binge drinking, and go several days a week without alcohol. 

As I mentioned in point #6- Drinking your calories is a bad idea!

If you take insulin or other diabetes medications, it’s also not a good idea to drink on an empty stomach. This is because alcohol can make hypos more likely to happen.

8. Don’t bother with so-called diabetic food

To say food is a “diabetic food” is now against the law. This is because there isn’t any evidence that these foods offer you a special benefit over eating healthy. They can also often contain just as much fat and calories as similar products, and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.

The ONLY thing a diabetic cannot and should not consume is poison. The rest all has to do with the diabetic in question and their ability to manage their sugar levels with diabetic tools and skills such as carb counting and exercise. 

10. Get your minerals and vitamins from foods

There’s no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements.

It’s better to get your essential nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease. Taking more medication to fix a struggle is not the answer. Regrettably its the latest ‘go-to’. Managing your diabetes with extra medication is one of the worst moves you can make. 

Don’t forget to keep moving

Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.

Try to aim for at least 150 minutes of moderate-intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer.  More simply put – call it movement rather than exercise, it helps!

You should still be able to talk and only be slightly out of breath. And you don’t have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week. Remember that whatever you decide to do, diabetes is the art and the skill of balance. Balance leads to consistency, and ultimately the ability to maintain what you’re so busy building and trying to achieve.

Don’t forget to have a look at the Diabetic D.I.Y toolkit HERE. This is a great FREE set of guides that will teach you how to master 5 diabetic skills that are guaranteed to help you live a better life with diabetes and exercise while staying in range.

If you’re a diabetic wanting a training and nutrition plan to follow the Diabetic D.I.Y Action Plan is definitely the program to consider. Have a look HERE for more info.

THE REALITY OF NUTRITION 

THE REALITY OF NUTRITION

BY

NICHOLAS CARACANDAS

Principles All have to do with your goals. If you’re needing to add muscle mass – Your main principles after sorting out your nutrition will all have to do with Stimulus (as in training stimulus). You can’t do park runs or yoga as your training stimulus and expect to build significant muscle mass or muscle tone.

Your principles for fat loss are what we call thermodynamics. Calories In Vs Out. If you have ever been overweight, or know of anybody that is overweight it is because of this principle. Regardless of their opinions.

More calories coming in than going out. Not too many carbs, or fats, because you’re not vegan or because you missed a Zumba class….You ate too much and your body didn’t require the amount of energy you ate for that day, week, and month.

Now, on a timeline: between you and the mentioned principals are things called methods.

 

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Let’s break down some popular diets, after all the marketing talk has been stripped away:

The Ketogenic diet –  is a method, intermittent fasting is a method. Low carb high fats is a method. Atkins is also just a method.

Every diet you choose is and always will be a METHOD to achieve a result through a common principle … a principle as we call it “The law of thermodynamics”.  Now we can use the word “method” to explaining the following and it should be easier to understand…

Regardless of the method you choose, one principle will ALWAYS be present:  If you wish to lose body fat, YOU MUST CONSUME LESS ENERGY THAN YOU EXPEND!

Let that sink in for a second. It doesn’t matter if you choose intermittent fasting or the cake and cookie diet… You have to put calories on the top of the priority list. Your chosen method will always be 2nd to what we call the principles. You burn a certain number of calories a day. Just by living. You cannot exceed that amount if you want to lose weight.

The bottom line is, if you wish to lose body fat, YOU MUST CONSUME LESS ENERGY (CALORIES) THAN YOU EXPEND (BURN). This can be done by eating less, moving more or in an ideal situation, you will do both.

Understand that the reason humans can store body fat in the first place is so that we have a readily-available source of fuel in the event of famine, being stranded on an island or world war 3.

We are designed to survive and to store energy. Females are designed to store more energy than their male counterparts, primarily because females are responsible for the human race. It takes 50 000 calories to =carry and gives birth. Your body knows this, it’s wired into your genetic code.

Remember this the next time you binge. If your plan is set up for you to lose half a kilo or a pound of fat every 7 days and you have been “good” Monday to Friday maintaining your calorie deficit (fewer calories eaten than calories burned), and you go out on a weekend and overeat by 1500 calories if that overindulgence is larger than your weekly deficit ( ie the past 5 days of effort ), even by 150 calories you have sabotaged your entire 7 days efforts, and will not lose any weight for that week.

ANY method or “diet” that makes it easier for you to stick to the calorie allowances is a “good” choice for you.

We are all different — some people find that intermittent fasting really helps them to maintain a caloric deficit long-term, WHY? , because they don’t like eating breakfast. Or they just don’t have time in the morning. Who cares, your choice is yours. There’s no point making you choose a method that doesn’t suit your lifestyle, yet people do this because “Susan” Swears by it.

I am not here to tell you that any methods are better than others, because they’re not. The one you can stick to is the best method for you.  As long as you understand the principles and how they differ and apply to the methods and you can stick to your chosen method.

Some people need strict rules, such as extreme fitness competitors and others do better with more flexible approaches (such as Flexible Dieting or “If It Fits Your Macros”).

The point is you can GAIN body fat on any or all of these methods (or diets) if you eat too many calories relative to your specific needs.

Even if a food is dubbed as “healthy”, generally speaking, these very foods are caloric bombs that will cause your total daily caloric intake to be over and above what is required for fat loss.

A handful of Cashews or a bottle of red wine…. 450 -550 calories. As far as calories go…. And fat -loss goes… your body won’t discriminate.

Your body has a storage capacity. Like a cup of coffee. This is termed as your basal metabolic rate or (BMR). Your cup is not the same size as the person next to you.

Every time you drink from your cup its like movement. The cup empties and you can put more coffee in it. The more you drink per day the more coffee you can put in the cup. The amount you drink per day is equivalent to the amount times you get up off your ass and move.

Every time you put something in your mouth you are filling up the cup of coffee. If you don’t move enough you cup overflows. If you’re trying to lose fat – This creates a mess I call calorie surplus. The mug overflows and we have a classic case of overconsumption and under usage. Which is a fancy way of saying “ you get fatter”.

The magic diets, pills, lean in 15 books are the same promises as little coffee fairies that come and drink your coffee for you. It’s not possible. You have to do the movement or you get fat.

If you want to pour more coffee (CALORIES), in your mug (BODY), than it can handle, you have to drink(MOVE) more!

NO DIET WILL DO THE WORK FOR YOU.

The BEST dietary approach is the method of your choice that you can do without fail. ADHERENCE is the key component.

Exercise accelerates results from obeying the principles.

There are no magic tricks – there is no miracle supplement, superfood, meal-timing secret, or any other way to cheat the system.

You simply need to eat less food than your body needs, and you need to do it long enough to lose the body fat you want to lose.

Doing this is uncomfortable, and there’s no way around that fact.

It’s hard to do, and that’s evidenced by the large segment of the population that struggles with this problem and never achieve their goals.

Once you can accept this fact, coupled with the understanding that it doesn’t matter about the diets name or how well it has been packaged and marketed – the diet will always need to obey calories and how much you eat versus how active you are.

 

Diabetes can be difficult – I can obviously relate. With the right kind of help, guidance and support this can all change in as much as 1 day.

Let’s look at it this way: Accounting is something I find very hard to do. Yes, I’ve got the basics down (I actually did accounting in matric). I can balance my ledgers, however, when it comes to the fine-tuning, my monthly and yearly taxes and my VAT, I hire people to take care of it for me. Why?… Well because they are better at it than me, I’m busy and I have peace of mind it’s in capable hands.

If you’re like me and prefer to have peace of mind knowing you’re on a plan that has your best interests at heart, my 3-week training & nutrition plan is a great place to start.

If you need bespoke and customised nutrition and online personal training guaranteed to help you achieve the fat loss and diabetic goals you’re looking for then my 10-week program is the #1 option for you.

You can message me anytime here or comment below if you have any questions or need some advice. I am always just a message away!

Yours in Diabetic Confidence,

Nicholas Caracandas

DIABETES – STRENGTH & STRUGGLE

DIABETES – STRENGTH & STRUGGLE

BY

NICHOLAS CARACANDAS

 

This is a good metaphor for any type of Diabetes as its effects are not always visible. ⁣

My grandmother would always say to me “you never know what happens behind closed doors” ⁣

Nobody can truly know just what a diabetic goes through on a daily basis. Every simple decision and choice is now a matter of calculation, planning and question. ⁣

The bigger side to diabetes is the stress and overwhelm that is often at the forefront of our diabetic struggles. ⁣

Diabetes doesn’t only affect us as diabetics, but also those around us – friends, family and even work colleagues. ⁣

Before I was a diagnosed diabetic, I was the son of a diabetic mother for 5 years. I’ve seen first hand what it’s like to watch someone I love struggle with a condition they don’t understand, and I have lived with that same condition for more than 2/3 of my life on this earth. ⁣

Diabetes doesn’t have to be a struggle. It’s all about how we combat the stress and the overwhelm that is so closely linked to diabetes and it’s complications. These aren’t always physical and visible. ⁣

Overwhelm almost always causes us to take less action. Stress is a compounding effect that gets worse if no action is taken. ⁣

Having no support, tools, resources and knowledge with our diabetes can create a very large snowball effect – in the wrong direction. ⁣

This is why I created Diabetic Athletic. As a son to a diabetic, a grandson to a diabetic and a diabetic myself, my entire life has been about struggle, overwhelm, diabetes, fitness and most of all overcoming the challenges life has put in my path. ⁣

Diabetes is so much easier when it’s understood. ⁣
Our support system is everything! ⁣

The methods in our arsenal and the tools we keep in our diabetic toolbox are what serve as a saving grace and keep us thriving with diabetes, rather than just surviving with diabetes. ⁣

Diabetic Athletic is an exercise and nutrition plan for diabetics. The support, my platforms and my expertise as a fitness professional and life-long Diabetic, are the tape that keeps it all together.

My service and my programs are for diabetics wanting an answer to fat loss, answers to the struggles we face daily, and answers when we need them.

I’m living the very same struggle every day, and the only difference between you and I is that I’ve dedicated my life as a diabetic strength and conditioning coach on a mission to help my fellow diabetic succeed in life with better diabetic impact, freedom and control.

If you can relate to anything I’ve said in this post and are needing a kickstart to create a life with better diabetic control and confidence, then perhaps joining my free 3-week training and nutrition program with a private support group may be the action plan for you.

 

 

YOU CAN LOSE WEIGHT

YOU CAN LOSE WEIGHT

BY

Nicholas Caracandas

 

Calories, like debts, are no mystery; put in less than you spend and you will lose.  By consistently making the right food choices and keeping up with your exercise regimen, it is in your power to lose weight and keep it off.  Eat less and exercise more.  That’s it; no secrets, no miracles; just a commitment to yourself every day.

It can’t be said enough – DIETS DON’T WORK.  I give none of my client’s diets.  Instead, I educate them about food and help them make different choices.

“Calorie Deficit is HOW you lose weight or fat. Good habits and your Decisions is WHY you lose fat”.

Everyone is different and everyone has different triggers and food traps.  I believe in a healthy lifestyle that is created to suit individual needs.

Why is it that when we are sick, we will do anything to get ourselves feeling better – medicine, missing work, even surgery?  But as soon as we’ve recovered we don’t devote the same energy to staying better.  It’s the same with eating healthy; we’ll do anything to lose weight but once it’s off we don’t work as hard to keep it off.  Only when you change the way you think about food, will you change your perspective and learn how to focus on staying healthy for life.

Four important principles of weight loss for life:

PRINCIPLE NO.1:

Establish healthy eating habits (this is key) as opposed to adopting a strict diet that is all about deprivation.

TIP: We are all born with a natural ability to listen to our hunger cues.  Babies know when they are full and when to stop eating.  As we get older we stop listening to these cues and instead of stopping when we are full we have a tendency to finish what’s in front of us.  Re-learn listening to your body and tune in to your natural hunger cues.

PRINCIPLE NO.2:

Thinking about healthy eating and exercising isn’t the same as actually doing it.  I’ve heard so many people say “this doesn’t work for me, it’s not in my genes, I work out and eat right and nothing…”.  Be careful not to fall into this trap.  Be aware of your habits and YOUR behaviours.  What are you really eating for breakfast, lunch and supper?  What about the snacks in between?  How much are you eating?  How much and how often are you exercising?

TIP: The human body can easily consume 1000 calories in just minutes.  To burn the equivalent number of calories will take more than 2-3 hours of strenuous exercise.  Don’t use working out as an excuse to overeat.

PRINCIPLE NO 3:

If you feel like you’ve made a poor choice or slipped up a bit, remind yourself of your end goal and that one slip up is not the end of the world.  Don’t use mistakes to lose control; learn from them and move forward. I make sure to tell every member on my Diabetic Athletic program, that 1 bad meal, ven 2-3 bad meals aren’t going to ruin your mission… I the same sentence 2-3 good meals won’t help your mission either. The deciding factor between whether or not you actually reach your goals is the fact that the average of your daily, weekly and monthly decisions needs to be in favour of the goal you are wanting to reach.

You will have good and bad days. The average of these need to be in favour of your fat loss/muscle gain/diabetic control.

PRINCIPLE NO. 4:

We are programmed from childhood to use food as an emotional crutch.  By recognising that emotional eating only compounds our problems we can break the cycle and move toward positive lifestyle changes.

TIP: No matter how much money you make, if you spend more than you make you will never have money.  The same goes for healthy eating and exercise.  If you burn 1500 calories a day through exercise but overcompensate and eat 1650 calories a day, do you think you will lose weight and be healthy?

Eating just 150 calories OVER the amount you burn per day will equate to a 3-5kg/7-13lb weight gain over 6 months.

Tips to Help You Lose Weight and Keep It Off!

Don’t Eat Before You Go To Bed The calories (fuel) that you consume before you fall asleep won’t get a chance to burn off and will be stored in your body as fat.

Look For the Words “Grilled”, “Poached” and “Roasted”:  These words on any menu will help to ensure that you’re not going to get a lot of heavy, calorie-laden food on your plate.

Stay Away from Creamy Food Sauces, soups and salad dressings made with cream are much more fattening and more dangerous for and to your heart than their vinaigrette, tomato or broth-based counterparts.

Say No to Fried Foods Your heart will thank you.  Deep-fried foods not only mean extra calories but also a lot of additional saturated and trans fats which are bad for your cholesterol and can cause heart disease.

Wipe Out White White rice, white sugar, white flour pasta, white bread… the list is endless. Replace these do – nothing carbs with brown rice, whole grain pasta, whole grain bread and organic brown sugar or honey. If you are a Diabetic, make sure you understand the roles carbs play in a diabetics life.

Multivitamin Supplements If you want the assurance that you’re getting all the vitamins and minerals your body needs a multivitamin is a great compliment to a healthy balanced diet.  Always talk to your doctor about which supplements are appropriate for you.

Freeze Grapes or Bananas Munch on these for snacks, and again – carbs… know about them. These may not be the best snacks for us as diabetics.

Order Salad Dressing on the Side: Always ask for your salad dressing on the side and then use your fork to add the minimum amount to your salad to make it taste good.

Don’t Buy Foods That Tempt You and Never Go Shopping on an Empty Stomach:  Keep cookies, chips and ice cream out of the house!  Enjoy your treats when you are out and about only. I can bet that anybody who is really struggling to lose weight has less than optimal choices being hidden in the pantry. Remember, what you eat in private, shows in public.

Limit the Amount of Diet Soda You Drink Notwithstanding the words “Diet” or “Sugar-Free” on the labelling, you know it’s unhealthy!  Did you know that it can stimulate your appetite too?  I bet you didn’t.  I study found that 41% of people who drink diet soda are more likely to be obese.  If you crave the sparkle, indulge yourself to curb your cravings BUT always remember…. everything in moderation!

DON’T DRINK YOUR CALORIES… This is a rule all on its own.

When it comes to maintaining a healthy diet and losing excess weight, there are four main things to keep in mind – calories, carbs, fats and proteins.  You probably hear these words a lot but there is a lot of mystery surrounding them so it is important to understand exactly what each of those words means in the context of weight loss.  In my next article  Break it down, build yourself up  I will discuss what each of these words means and tell you how you can use them to best advantage every day and for the rest of your life.

If you need help with your diet, training or diabetes remember I am just a message away. You can message me here at any time, or join my Facebook support group to have access to 24/7 support and a direct line to me for assistance.

Yours in training

Nicholas Caracandas.

WEIGHT LOSS VS. FAT LOSS – THE TRUTH

WEIGHT LOSS VS. FAT LOSS – THE TRUTH

BY

NICHOLAS CARACANDAS

 

“Weight loss is simply a loss of overall body weightFat loss is a reduction in body fat. Reducing body fat is what most people want to achieve. Fat loss is more specific than weight loss”.

What’s the difference? Is there one? Some say you should throw your scale away! Some say you should only be concerned about fat loss!

How do you work out Muscle mass vs Fat mass without the scales total? You can’t.

How is it that just because most people and even some personal trainers and people in general, think it is ok and necessary to discard a method of measure entirely just because most are unaware of how it works?

These are some questions that have to be asked. There is no such thing as a stupid question, only a stupid answer.

I’ve said it many times and for my own safety and for yours il say it again… The scale will never and can never measure your worth. It won’t tell you what it is weighing and it certainly can’t measure progress. However, please don’t disregard the need for a scale.

 

>> A Low Weight Does Not Automatically Equal a Healthy Body

I can’t emphasize this enough. Being skinny does not automatically mean you’re healthy. People are walking around weighing close to nothing that still carries around high percentages of body fat.

That means they have next to no muscle. I call it skinny fat.

Its a thing. Ask anybody in a running club. That’s them in a nutshell. The test – run 5miles.. all is well. Jump and down once – everything jiggles.

A healthy body comes from the combination of physical activity and healthy food that is comprised of a caloric threshold. Your resulting body composition is a side effect of this kind of lifestyle.

“Calorie Deficit is HOW you lose weight or fat. Good habits and your Decisions is WHY you lose fat”.

So many are misinformed by those that choose to become Insta famous ( INSTAGRAM famous ), just because they successfully lost a bit of weight and they need a following, and so, they tell you what you want to here. You know.. stuff like: You’re perfect and the scale is not important. Ok, you are perfect BUT the scale has some importance.

Weighing yourself should occur every 4-6 weeks, NOT every day.  If you weigh yourself daily, then let it be known that you are the very reason for this article, and in a way, I am grateful. Weighing yourself this often is giving you false results. Remember that water weight and salt intake can make you fluctuate in weight more than you could imagine. Just going to the toilet for a  #2 can give you false hope of progress (if weight loss is the goal that is).

You need to know what to look for and when to look for it. Body Fat should always be going down, while muscle mass should always be A) preserved, or B) on the gradual rise. This is tested by using callipers for body compositions, calculations to work out fat mass/LBM and the scale to aid with these calculations – let us not forget about progress pictures!

Resistance training (not cardio), and sufficient protein intake/intake in general, has got to be present to take care of point B – Muscle preservation/gain.

Heres the thing: If you can’t measure it, you cant manage it! 

The Scale Does Not Differentiate Between Weight and Fat.

The scale measures weight, which is the total weight of all your body mass. This includes muscle, water, tendons, ligaments, and organs. All this tells you is how heavy you are in relation to gravity. It tells you nothing about your body composition.

Someone who weighs 60kg/120lb with 40% body fat is going to look a lot different than someone who is the same weight and 15% body fat. One person is going to be overweight, while the other is going to have great muscle definition.

You would never know this when you step on a scale.

The scale is only measuring total body mass. It doesn’t tell you how much of that mass is a muscle and how much is fat. You could have gained 2kg of muscle and lost 2lkg of fat, but the scale wouldn’t have told you that. In fact, the scale would read no progress!! mass virus muscle mass – but that’s as far as the need for a scale goes.

If you are 100kg/210lb should you be worried about LBM(lean body mass), ?…. NO. Should you be doing triceps exercises within a rep range of 8-12 reps over 5 sets?…. NO… What on earth for? Do you clean the toilet while making dinner? NO, One thing at a time! Tell your trainer to stop spending 15-30 minutes doing 1 rep max squats with you… Getting rid of the fat is what you’re there for …

If you want to know more about fat-loss with diabetes click here for another article I wrote. If you’d like to know a little more about carbs, fats and proteins, and what they do for fat-loss, you can click here.

If you are overwhelmed it’s totally ok. If you are paying somebody for help and they are overwhelmed… well guess what, that’s on you!

Get proper help. You should be able to lose 0.5kg/1lb per week if you are on a good quality, educated and controlled training and nutrition plan. It will take work, but it is very doable.

Don’t believe me? Try me. First, get a refund from your current con artist, brand labelled trainer and try choosing a trainer that does TRAINING rather than cheap group class exercises and insta stories about your session for their own personal gain. Choose a better charity to donate your hard-earned money too.

Results-driven training has got to not only produce the desired results, but it also has to educate you about how you can make and sustain these results. Otherwise, what’s the point? Paying for temporary results .. Heck, some aren’t even that lucky… they just pay.

When done correctly training and nutrition should produce amazing results for 12-16 weeks. If you are putting in the effort and have NOT reaped rewards in this time, then its time for something new.

You can sign up for my FREE 3-Week training and nutrition plan, and start a program that takes care of your workouts, eating plans and support for 21 days. If you are unsure about not wanting something as effective and as awesome as this for free… You can always go have a look at my flagship 10-week program for diabetics 

My 10-week program is probably one of the only fat loss programs for diabetics that comes with a 100% money-back guarantee. It’s a true and bold statement suited for a true and bold program.

It’s personalised, it gets results and it’s the same price as what your trainer charges you for 2-3 months.

The biggest difference here is, your trainer isn’t a diabetic educator, a diabetic or there for you 24/7.

Get help with your nutrition and get those results. You don’t need a gym membership (it does help), but you need to get your eating in check. Good nutrition plans allow you to eat the things you like and enjoy, they don’t exclude, and they deliver results.

There is a lot of misleading information out there. If you try something and it doesn’t work.. move on. Get those results you deserve.

Yours in impact, freedom and Control,

Nicholas Caracandas

BUILDING MUSCLE WITH DIABETES

BUILDING MUSCLE WITH DIABETES

BY

NICHOLAS CARACANDAS

 

Having diabetes won’t stop you from building muscle. However, it’s wise to follow a few precautions when it comes to gaining muscle.

There are many different types of exercise and one of the most popular is strength or power training, which is very effective for building strong bones and muscles.

Strong muscles collect oxygen and nutrients from the blood much more efficiently than weak ones, meaning that any physical activity you do will require less cardiac work and put less strain on your heart. Muscle also burns more calories at rest, so it stands to reason that the more muscle you have (mass or tone), the more fat you burn at rest.

As well as being good for the heart, they also improve weight control and help the body remain sensitive to the hormone insulin, which is vital for keeping blood sugar levels in check and preventing complications and controlling diabetes in general.

Here are some tips on how you can build strong, lean muscle, without affecting your diabetes:

Load up on protein

Protein intake is vital for building muscle.

However, your body constantly drains its protein reserves for other uses such as producing hormones, resulting in less protein available for muscle building.

To counteract this, you need to build and store new proteins faster than your body breaks down old proteins.

You should look to consume about 1 gram of protein per pound of bodyweight, which is roughly the maximum amount your body can use in a day.

Good sources of protein include:

  • Chicken
  • Tuna
  • Eggs, milk and cottage cheese
  • Protein shakes (see below for more about shakes)

Remember, the more protein your body stores (protein synthesis), the larger your muscles grow.

Have a protein shake before your workout

Protein shakes are very effective for improving strength.

While many trainers have a post-workout shake, research has shown that drinking a shake containing at least 6 grams of amino acids – the muscle-building blocks of protein – and 10-35 grams of carbohydrates 30-60 minutes before exercising increases your protein synthesis more than drinking the same shake after training.  The intake of carbs before training will have to do with the type of training you are doing for that day (Aerobic vs Anaerobic), as well as your ability to manage carbs (as in insulin sensitivity and your ability/education on carb counting).

“Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, PhD, an exercise and nutrition researcher at the University of Texas.

Good quality whey-protein powders usually contain at least 20g grams of protein per serving, as well as a healthy supply of vitamins and minerals.

Other liquid supplements such as weight-gain powders can also provide a lot of high-quality protein and nutrients in each serving, but they also tend to be extremely high in calories, carbohydrates and sugar.

While this is sufficient for most weight lifters, it is not ideal for those with conditions such as type 2 diabetes and pre-diabetics, for whom weight loss may be a key goal.

Work your biggest muscles

If you’re new to weight lifting or strength training, just about any workout will be intense enough to increase protein synthesis and build muscle.

However, if you’re experienced with weights, you’ll see the biggest and fastest results by focusing on the large muscle groups, like the back, legs and chest. My advice is to make sure you train these muscle groups together so that they work together. Compound lifts are a strong recommendation. Compound lifts are movements that require more than 1 joint to flex/extend at a time.

The best exercises for these body parts are squats, dead-lifts, bench press, leg press, pull-ups, bent-over rows, shoulder press and dips. Add two or three sets of 8 or 12 repetitions to your workout, with about 60 seconds’ rest between sets. The stronger you get the more relative strength you will be able to apply.

Tip: Once you have moved up and applied this technique for 3 months (give or take), use these lifts and exercises but change the rep range to 3 – 5 reps per set. Remember the rep range determines the weight. 3-5reps per set means choosing a weight that allows you to reach 3 reps but not 6reps.

Eat a high-quality meal after training

Post-workout meals or snacks should be high in carbohydrates and protein. Carbohydrates are needed to fuel exercise – specifically resistance/weight. As well as being a vital energy source they also play a role in the release of insulin, which regulates levels of blood sugar and is also the body’s most potent anabolic hormone.

However, people with diabetes are generally advised to limit their carb intake to keep their blood sugar levels under control as their bodies struggle to produce insulin or don’t use the insulin produced effectively.

The problem with this though is that a lack of stored carbs can result in the body using protein for energy production, thus leaving less protein for building muscle.

The key is to cut out bad carbs such as. refined, processed carbohydrates found in white bread, potatoes, pasta and rice from your diet and replace them with good, unprocessed carbs from fruit and vegetables, beans, nuts, seeds and whole-grain versions of bread, pasta and rice.

Foods with good carbs generally have a lower glycemic index (GI), which means they tend to break down slowly to form glucose. Low GI foods also have a high nutritional value and provide prolonged release of energy.

Personal Tip: For every 15g of carbs you eat, give 2 units of insulin. Consult your endocrinologist first about this as this is a general rule of thumb. Remember sugars will drop faster after exercise so be on the lookout for low sugars and always have fast-acting sugar nearby when training.

If you want to know more about carb counting and calculating your insulin to carb ratio – feel free to visit https://carbcounting.diabeticathletic.com and watch my carb counting masterclass for diabetics.

 

Drink plenty of water

Adequate water consumption is one of the most overlooked factors in exercise. Water comprises up to 70% of the human body and if you’re dehydrated, your muscle size suffers as well. The other way of looking at it is that one pound of muscle can hold up to three pounds of water.

Rest

Rest is another hugely overlooked factor in building strong, lean muscle.

The simple fact is that after an intense workout, the body needs the proper nutrients and recovery time to grow bigger and stronger.

In fact, your muscles grow when you’re resting, not when you’re working out.

If you’re a beginner, do a full-body workout followed by a day of rest. Alternatively, look at setting aside at least 2-3 days of rest each week.

Consume good fats

A common misconception among the general public is that all types of fat are bad for you. While saturated fats and trans fats (i.e. bad fats) increase cholesterol and your risk of certain diseases, monounsaturated fats and polyunsaturated fats can have the opposite effect and benefit your overall physical and mental health.

They are also important for muscle growth.

Good sources of healthy fats such as omega-3 fatty acids include:

  • Fish – salmon, tuna, mackerel, herring, trout and sardines
  • Avocados
  • Olives and olive oil
  • Nuts – almonds, hazelnuts, pecans, walnuts, cashews and macadamia nuts
  • Peanut butter
  • Tofu
  • Sunflower, sesame, and pumpkin seeds, and flaxseed

Thank you for reading. Please feel free to comment with any questions you have. I do fitness programming for people all over the world that is specific to all kinds of abilities and limitations. If you need help please ask.

You can chat to me directly by commenting below OR just click HERE and you can message me directly to ask me for assistance, advice or about my FREE 3-week training and nutrition program for diabetics. 

Chat Soon.

Yours in Health,

Nicholas  Caracandas