You Can't Out-Exercise Your Diet

[The Following Excerpt is From:]

Do you exercise so you can "eat whatever you want?"
Unfortunately, it's not that simple.

But this is a matter of far more than calories in versus calories out. 
You do not get fat because you eat too many calories and don't exercise enough.
You get fat because you eat the wrong kind of calories

As long as you keep eating fructose and grains, you're programming your body to create and store fat, regardless of how much exercise you get.

About 80 percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits such as sleep and stress reduction.
What this means is that if your diet is based on processed junk food, your chances of getting fit and healthy, even if you work out religiously, are quite slim...

Fructose actually "programs" your body to consume more calories and store fat.
Excess sugar and fructose consumption, which is common if you eat a lot of processed foods, is linked to insulin resistance, high triglycerides, heart disease, diabetes, obesity, and cancer.

Fructose is primarily metabolized by your liver, because your liver is the only organ that has the transporter for it. Since nearly all fructose gets shuttled to your liver, it ends up taxing and damaging your liver in the same way alcohol and other toxins do.
Further, dietary sugar (fructose in particular) is a significant "tripper of your fat switch." 

Dr. Richard Johnson discovered the method that animals use to gain fat prior to times of food scarcity, which turned out to be a powerful adaptive benefit.
His research showed that fructose activates a key enzyme, fructokinase, which in turn activates another enzyme that causes cells to accumulate fat. When this enzyme is blocked, fat cannot be stored in the cell.
Interestingly, this is the exact same "switch" animals use to fatten up in the fall and to burn fat during the winter. Fructose is the dietary ingredient that turns on this "switch," causing cells to accumulate fat, both in animals and in humans.

Not to mention, avoiding sugar is especially important if you do high-intensity exercises, which will boost your body's production of human growth hormone (HGH). Consuming carbs within a couple of hours prior to or after such exercise will effectively prevent HGH from being produced.

Trans fats, fried foods, processed foods, sugar, and grains are highly inflammatory, and this is another risk factor that exercise can't ameliorate. Health problems such as obesity, insulin resistance, type 2 diabetes, periodontal disease, stroke, and heart disease are all rooted in inflammation.
The majority of inflammatory diseases start in your gut.
Chronic inflammation in your gut can disrupt the normal functioning of many bodily systems.

Further, if you eat many processed foods, your gut bacteria are going to be compromised because processed foods in general will seriously impair healthy microflora and feed pathogenic bacteria and yeast.
This, in turn, can further promote chronic disease and weight gain, even if you're a regular exerciser.

What you eat can either add to or take away from your exercise benefits.
If you're devoting the time to workout, you want to know how to harness your meals to support your efforts, not detract from them. As noted by sports nutritionist Susan M. Kleiner, R.D., Ph.D.

"When it comes to sculpting your body and enhancing your performance, without a diet to support your training you are wasting your time in the gym."

It helps to think of your food as fuel.
Consider whether what you're putting in your mouth will best keep your body in optimal working order.
Just as a car cannot operate properly without the proper fuel, the same is true with your body.

you cannot exercise your way out of a bad diet, but you can eat your way to a fitter and healthier body.

Your body's need for sugar is, biologically, very small.
And when you consume more than you need, your body turns it into fat.

You do not typically get fat from eating healthy fats—you get fat from eating too many carbs (sugar).

Hence, what you'll find on the list of "fitness foods" below are primarily healthy fats, which is what you'll want to use to replace the lost carbs for energy, along with high-quality proteins.

1. Avocado

Avocados are rich in monounsaturated fat that is easily burned for energy. A medium avocado contains about 22.5 grams of fat. They're also very low in fructose and enable your body to more efficiently absorb fat-soluble nutrients.

2. Coconut Oil

Coconut oil is nature's richest source of healthy medium-chain fatty acids (MCFAs), which your body sends directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates. Numerous studies have shown that MCFAs promote weight loss and help improve insulin sensitivity and glucose tolerance. Additionally, research has demonstrated that, due to its beneficial metabolic effect, coconut oil also increases the activity of your thyroid. A sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do.

3. Wild Alaskan Salmon

Wild Alaskan salmon is an excellent source of essential animal-based omega-3 fats (EPA and DHA), high-quality protein, as well as astaxanthin and other antioxidants—all of which are important nutrients for fitness. Just make sure it is Wild Caught and not Farm Raised.

4. Organic Pastured Eggs

Organic pasture-raised eggs are a great source of proteins, which are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs, and muscles. They are also the major components of your immune system and hormones. Pasture-raised eggs also contain healthy saturated fats and cholesterol—both of which your body actually needs for optimal health.

5. Organic Pasture-Raised Chicken

Organic free-range chicken is an excellent source of protein and essential amino acids for muscle growth and maintenance.

6. Antibiotic-Free, Grass-Fed Whey Protein

Whey protein, which is derived from milk, is considered the gold standard of protein by many and is one of the best types of foods you can consume before and after exercise. This is particularly true after a resistance or strength-training workout when you need a meal that can be rapidly absorbed. Here, whey protein is an ideal choice, particularly along with a higher glycemic (fast released, starchy) carbohydrate, such as a banana. The potassium in the banana seems to help with recovery.
Make sure there's no added sugar/artificial sweetener!
If you can't pronounce that name of the ingredient, don't eat it!

When You Eat After Exercise Matters
After cardio, you want to wait 30-45 minutes, and then consume a high-quality protein (whole food) and vegetable-type carbohydrate such as a spinach salad and some chicken or high-quality whey protein.
After a resistance workout (muscle-building day), the ideal time to consume your post-workout meal is 15-30 minutes after finishing your session in order to help repair your damaged muscles. As mentioned above, whey protein is an ideal choice here as it's predigested and therefore rapidly digested and easily assimilated, along with a higher glycemic (fast released, starchy) carbohydrate, such as a banana.
Avoid refined fructose!

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