You might be surprised to find butter on this list. However, it's a well known fact that saturated fat is one of the most important ingredients of a well balanced bodybuilding diet. Some even argue that the benefits of saturated fat outmatch even those of protein. Butter is fantastic source of healthy saturated fats. It's also cheap, tasty, easily available and can be combined with different foods.
Butter provides your body with direct infusion of butyrate as well. This acid, which is otherwise produced by fermentation of certain fibers triggered by beneficial colonic bacteria, provide the energy for the colon cells. Including butter in your diet will not only make your meals healthier, but will also improve the taste of your food.
Allulose is a new sweetener that may holds the answer to the sugar problem. This monosaccharide sugar is present in natural products in small quantities, and it tastes and behaves very similar to the refined sugar, lacking the bitter aftertaste of most artificial sweeteners. The best part of allulose is that it contains much less calories than ordinary sugar.
It is found it figs, raisins and maple syrup in small quantities. However, unlike the refined sugar that contains 4 calories per each gram, your caloric intake with allulose will increase by mere 0.2 calories per each consumed gram. In addition, consumption of allulose will not trigger spikes in your blood sugar levels.
As of late, fat is back in the game among bodybuilders. That is mainly due to the recent popularity of the ketogenic diet. According to recent scientific discoveries, high-fat diet with adequate protein supplementation, is very efficient for rejuvenating your brain, killing appetite, and keeping you shredded.
The best thing is that you keep on gaining muscle mass while eliminating the carbs intake. In the past, the common sources included MCT Oils (medium chain triglycerides) and Coconut Oil. Today, they can be both found in powdered form, providing you with a more convenient intake of fat macros. They can be used for making shakes.
Unlike the previously mentioned ketones which are produced from fats in a metabolic process, the exogenous ketones are totally synthetic, and can be utilized by your body immediately after ingestion. They provide the same benefits as the endogenous ketones. Some people require exogenous ketones to maintain proper functioning of the system, especially when reducing their carbs intake.
The exogenous ketones are extremely efficient in balancing the macro nutrients ratio. However, one of the greatest disadvantages of exogenous ketones is their taste.
Dietary fibers have very important function in the gastrointestinal tract, which is due to their non-digestive quality. They also help your body absorb nutrients. However, not all fibres provide you with the same benefits. According to a research provided by Jacob Wilson, soluble corn fiber is one of the best new ingredients for shedding fat. According to his finding, soluble corn fiber contains virtually no calories. It is also highly beneficial for your digestive tract, providing fuel for your gut bacteria.
The fermentation process of soluble corn fibre in your small intestines provides your body with short chain fatty acids, including butyrate. As we have already mentioned, this unique fatty acid is extremely important for keeping your guts healthy, and according to some studies, it can also prevent cancer development. As of late, SCF has become one of the most popular ingredients for making protein bars.
Intermittent fasting is a term used for a string of diets that rely of alternating between periods of fasting and eating. Apparently, an increasing number of studies have confirmed the health benefits of this type of dieting. Some of them include a rise of the growth hormones, improved blood pressure and insulin sensitivity. According to some studies intermittent fasting can also reduce the risk of many chronic diseases. In addition, intermittent fasting is perfect for shedding fat.
There are several variations of intermittent fasting. Some involve fasting for period of 24 hours, like the alternative day fasting. Others involve fasting for shorter periods and reducing the number of daily meals. For example, fasting 14 to 16 hours allows you to consume two daily meals, while fasting for 23 hours would mean that you have only one meal every day.