These are questions asked by my clients:
Q. Right now it is late and the only thing I can eat is salad with 2 small eggs and only one yolk part and 2 whites but tell me about the eggs why should I eat the whites?
A. White is pure protein. The Yolk is fat, though a good fat. Recent research shows that even egg yolk has high cholesterol, it does in fact has high omega 3 and helps prevent cardiovascular disease. Your dinner sounds alright, though I still feel you need some carb. Bread is fine, get Rye bread or 100% wholemeal bread; but if it is after exercise, it does not matter it can be refined grains. Wholemeal grains has a lot of vitamins and minerals; getting them from food is always superior than supplements.
Q. Tell me about eating fruits at night or not eating fruits some people are telling me not to eat fruit after 4 pm.
A. Fruits are mainly sugar or simple carb, though pack with vitamins and minerals. So Yes, timing for fruits is important. If you eat fruit alone, it takes less than 1 hour to digest (except for maybe banana), but if you eat fruit with yogurt or other food, it will take longer depends on what you eat. If your goal is weight loss, stick with low sugar fruit such as berries, green apples, grapefruits, etc. It does not matter if you have it after 4 pm. In fact, you can use fruit for post-workout meal instead of sugary sport drinks to replenish your energy. USDA and many food organization recommend at least 4 servings of fruits a day, 1 serving equals the size of a tennis ball.
Q. I am trying to eat Goji berries as it is supossed to be a super fat killer is it true?
A. I am not buying this; it is just another fad diet. Though every kind of burries are good for you. It has much less sugar and has a lot of digestive enzymes and anti-oxidant. So any kind of berries are good and you can do it even after dinner. The rule of thumb with fruits and vegetables is to seek for variety especially in different colors.
Q. My training schedule is 2 days Pilates then 2 days Tennis; and I can also add 40 minutes cardio after Pilates in order to lose weight. but I have bad habits ... and I want to get rid of my tummy fat what do you recommend?
A. If your goal is weight loss, I would recommend you put priority on any form of cardio over Pilates, Yoga, Tai Chai, or Qi Gong given that you have limited time and have to choose one form of exercise over another. The fact is, there is no such thing as spot reduction. You are not going speed up fat loss on any specific spot espeically the abs, this is the false myth. You will only make your abs and core stronger with Pilates, but you are not gonna burn much excess calorie.
Q. Should I do some fasting? I think is a bit too much to do to lose weight, but could it help?
A. I never recommend people to do fasting to lose weight. In the end you will get everything back once you start eating since you are losing water weight mostly. Also, the longer you do fasting, the slower your metabolism will be. Fasting is used in ancient time when a season change so people can adjust to new diets for a new season; hence it might be effective if you want to break curtain pattern or speed up detoxification (our body is in fact detoxing everyday!). Again, you need to consult your physician before doing any kind of fasting or special diets.
Q. I have to say that I have troubles when I go excercise in the morning. On satruday I just had a banana but after the 1 hour and 45 minutes of workout I felt exhausted. I try to incorporate fruit on the breakfast Banana and before lunch apple.
A. Pre workout meal: eat at least 1.30 - 2 hours before exercise. If you exercise in the morning and do not have time to wait, A banana is a good source. Though if you exercise more than 1 hour, that is not gonna be enough. Maybe a banana and a low-fat or non-fat yogurt for longer exercise with some grains such as Muesli or Oatmeal.
Q. What is best to eat before and after exercise?
A. Pre exercise meal should consists of complex carb and protein (not so much on fat). Fruit is not really a good source, though Banana is differ from other fruits. Grains is always better. As for Post exercise meail, it should consist of simple carb and some protein (keep fat none or at minimal). Again if the exercise is not so intense, just take enough to feel fine. A fruit or two will do, then a low-fat or non-fat milk is a good example of post-workout meal.
Q. Should I take Protein Powder Shake after exercise?
A. You do not have too. If your goal is weight loss, then there is not so much need. In fact you do not need a protein shake, any lean protein will do. Protein shake is popular because of the conveniece of it (it is easier to down protein shake than to get a cooked chiken breast). Another good protein source after exercise is non-fat milk. As for the amount of protein, it depends on your goal, if you train for power, endurance, and larger muscle, you might need more protein than just training for regular fitness.
Q. Could you please evaluate and comment on my food log?
A. As for your food log, there are a few things wrong here. You consume too much sugar, and not enough carb. I would say your carb mostly come from sugar, not fiber, starch, or even from fruits. To give you general idea of nutrition intake recommend by USDA and many government agencies around the world:
- 4 serving a day of fruits (1 serving is one fruit in moderate size) make sure you have variety
- 6 serving a day of vegetable (again variety and color. 1 serving is 1 cup raw or 1/2cup cooked)
- 6 serving a day of grains, half of which should be whole grain. (1 serving is half-cup cooked rice, 1 bread, half cup potato, 1/2 cup cereal)
- 2 - 3 serving of low-fat or non-fat dairy (milk, cheese, yogurt)5 serving of meat, poultry, fish, beans, eggs or nuts (1 serving is half mid-size chicken breast, 1 egg, 1 oz cooked fish, 1/2 cup cooked beans or legumes, 1/2 cup tofu, 1/3 cup nuts)