The Only “No-Fat” Diet Plan You Need

Low-fat and no-fat is a bad idea. Your body needs fats for multiple purposes, including lowering bad cholesterol, raising the good kind, and improving the health and vitality of many organs and functions in the body.

However, today is meant to show you the kind of fat you can feel comfortable crossing off your list, forever: trans fats.

Trans fat is made by injecting hydrogen into natural oils, usually vegetable oil, through hydrogenation, in order to increase shelf life (because the longer something lasts before spoiling, the more it can sell).

This chemical reformatting of a perfectly good food product comes with a cost: It increases your cholesterol more than regular food fats do.  The Mayo Clinic says scientists are led to believe that adding hydrogen to oil makes the oil more difficult to digest, and the body recognizes trans fats as saturated fats. (Source)

So, why’s it so dangerous? In short, trans fat has a double-negative effect on the body’s cholesterol levels, raising the bad (LDL) and lowering the good (HDL). Out-of-balance cholesterol levels can lead to heart disease, which has long been identified as the No. 1 killer of Americans.

Trans fats can be tough to avoid, too, because they are often hidden in items you wouldn’t suspect. Most store-bought nacho cheese seems like a dead giveaway, and it is in there, but the big culprit is commercial baked goods — cupcakes, muffins, cakes, crackers, chips, etc. Because trans fat is less greasy than its natural counterparts (oil is oily, fat is greasy — this is how natural fat looks), it is appealing to food manufacturers to include in these products. And, because of an FDA loophole that allows anything less than .5 a gram of trans fats to be included as “0 grams” on the nutrition facts label (Source), people often scarf them down without even knowing it.

By paying close attention to ingredient labels, though, you can be clued in to where trans fats lie. The key words “partially hydrogenated” oils are red flags; though fully hydrogenated oils actually do not contain trans fats. If a label simply says “hydrogenated vegetable (or any other type of) oil”, it is safest to assume it is partially hydrogenated and therefore contains trans fat. And then, of course, there is food that has no label — restaurant food. The Mayo Clinic estimates that, because some of the oils that restaurants use for fried foods contains trans fat,  a serving of French fries may contain up to five grams of it. And, considering their nasty attributes, that’s a lot.

The American Heart Association recommends that no more than 1 percent of a person’s daily calorie intake come from trans fat (there is no daily value established for them by the FDA). For most people, that works out to about two grams, at most, a day. Because there are actually trace amounts of trans fats produced naturally in meats and dairy products — scant in comparison to manufacturer-produced foods, though — this guideline insinuates rather clearly that commercial treats containing trans fats are to be avoided.

Why the Body Needs Fat to Lose Fat

Losing weight is tough enough without your body stubbornly refusing to say goodbye to those unwanted fat stores.

Unfortunately, your brain thinks it needs the fat you have, even if you’ve been dieting yourself down to a manageable weight level. You’ve cut the simple sugars and the calories and done the work in the gym to slim down, and that’s great — but your body remembers different days, when it needed that insurance fat to use as energy. When you hear “stubborn fat,” this is what it’s generally referring to: that last bit of unwanted adipose tissue that is tough to burn off, no matter what diet and exercise are telling your body.

This often is due to several factors, mostly including too many calories and the body’s inability to fully burn off fat as energy, instead saving it and opting to burn muscle or carbohydrates first.

But, as we discussed yesterday, the body needs fat for many reasons — including to burn body fat.  LIPOCOR Toning Gels are available at NUTRISHOP and are touted as one of the best healthy lipid blends available. LIPOCOR is a comprehensive formula of essential fatty acids based on natural oils from fish (for EPA and DHA) and flaxseed oil (for ALA and LA), mainly. Healthy fats in your diet are outstanding for your overall health and have a major impact on fat-loss capabilities.

Where LIPOCOR differs from other essential fatty acid products is that it also promotes muscle toning — the byproduct of this very well could be a decrease in body fat, since more muscle on the body’s frame means a faster metabolism. The faster the body’s metabolism works, the quicker it burns through carbs — and then it can start to focus on torching those final five pounds. LIPOCOR’s muscular support formula comes from lipids that occur in meat and dairy products naturally.

LIPOCOR also supports muscle recovery with L-Carnitine, which has been shown in a 2002 study to have a “significant antioxidant effect,” along with its more commonly known benefit of being a catalyst for fatty acid oxidation — meaning it helps your body turn to fatty acids for energy faster. LIPOCOR also functions as an appetite suppressant, making it easier to create the needed calorie deficit for fat-burning.

Again, the benefits of essential fatty acids (EFAs) are many and important:

  • Improved skin, hair and organ function
  • Decreased levels of body fat and bad cholesterol
  • Decreased risk of heart attack, heart disease and other cardiac issues, including high blood pressure
  • Reduced swelling and pain in joints and tendons

And those are just the main ones. While another NUTRISHOP’s fish oil product, OMEGA-3 by PNR, is a giant, heart-healthy dose of the omega-3 acids you need, there is still room to improve the quality (and quantity) of healthy fat you can consume without taking in the calories that usually come with it.

Nu-Tek’s NATURE’S EFA, highlighted on the NUTRISHOP blog before because of its outstanding DHA and EPA profile, as well as other sources of natural fats, serve as a terrific complement to OMEGA-3 when it comes to covering all the bases. With the correct fatty acids in your system, your body can function at optimal levels without the caloric intake that would definitely defeat the purpose — and not many people can honestly stomach that much fish anyway.

Almost every well-rounded “healthy” diet can find some room for improvement, and usually closer inspection will show that dieters have been told to limit their fats. Wrong! When you take in the RIGHT kinds of fats, like OMEGA-3 and NATURE’S EFA, your diet takes one more step toward that ultimate goal for almost everybody: Being HEALTHY.

Build a Fat-Burning Stack with FEM-FIRE

So you’ve got your workout plan set up and you’ve picked up your FREE diet plan and FEM-FIRE from NUTRISHOP. Now what?

If you’re serious about losing body fat and toning up your body, you should consider grouping this awesome pre-workout with a few other supplements, to enhance its effects and boost your results.

As a caffeine stimulant, FEM-FIRE will help you achieve sharp focus during your workouts, meaning you can really focus on your pace, form and rest periods, and the energy boost you also get will allow for better workout performance — strength, endurance of strength and stamina. As you lift heavier, or more, or at a higher intensity, the body breaks down more fully. This is a plus, since microscopic muscle tears mark the beginning of growth. But the big second stage is recovery.

Accelerate that stage by pairing FEM-FIRE with BCAA SPORT during your workout, to both replenish electrolytes, keeping you hydrated, and speed up muscle recovery by fighting off catabolism (muscle wasting). A hydrated cell is a better-functioning cell, and when its function is muscle-building, you want them working at their best.

After your intense workout, down a PRO7EIN SYNTHESIS shake with a scoop of GLUTACOR or GLUTAMIC. A complete, well-rounded protein source like PRO7 provides immediate muscle recovery fuel and also a “slow-drip” source for up to eight hours, as your body continues to rebuild muscle and burn fat well after your last rep. And pairing it with a glutamine supplement is an even more complete way to speed up your recovery, meaning you can go at your next workout with just as much intensity.

Workout of the Week: Fat-Burning Legs Day

Want a great, effective workout you can get done in 40 minutes that will both burn fat and challenge your muscles? Here’s our Workout of the Week, a lower-body day that will test muscular endurance while building strength, toning and burning fat. Print it out and take it with you!


All straight sets, but keep your rest periods between sets to 60 seconds at most and 90 seconds between exercises.

Squats: 4×12

Hamstring Curls: 4×12

Bulgarian Split Squats: 4×6 each leg

Romanian Deadlifts: 3×8

8 minutes of High-Intensity Interval Training — Treadmill, elliptical or swimming, do 30 seconds of moderate pace (this would be a jog), 30 seconds of 90-percent effort (sprint), 2 minutes of 75-percent effort (run), 1 minute of 85-percent effort (sprint). Repeat twice.


The Importance of Protein in Your Diet for Losing Bodyfat, Gaining Lean Muscle and Recovery from Exercise

By Toby Schindelbeck
The first and most important change you will make on your quest for a lean and mean body will be an increase in the amount of protein you consume. This applies whether your goals are to build muscle, burn fat, or just get into better shape. The reason for increasing your protein intake is that proteins make everything in and on your body. That’s right, everything. Fingernails, hair, skin, brain, internal organs, teeth, and of course, muscle.

Muscle is the key word here because the amount of muscle that you have directly affects your metabolism, not to mention your looks. The lean and hard physique that men desire as well as the tight and toned look that women want can both be achieved by adding more muscle. The way to add more muscle is to workout with weights, consume adequate amounts of protein throughout the day, and get enough rest. (Note to women: Working out with weights will not make you “bulky.” Testosterone causes men to get that big, bulky look. Women, by definition, do not have enough “test” to get that way. By putting on more muscle, you will increase your metabolism and look more like a fitness model than a bodybuilder. Also, a woman’s protein requirement will be different than a man’s.)

Let me explain how this works:
Contrary to popular belief, you do not build muscle when you workout. When you lift weights, you are actually breaking down your muscle tissue. Immediately after working out, your body begins to repair and recover. It does this by taking protein and breaking it down into individual amino acids, then reconfiguring them and placing them wherever they need to go. Instead of just rebuilding your muscle back to normal, your body super-compensates. That means you will be gaining muscle, because your body wants to rebuild a little bit bigger to withstand that same stress the next time you work out. That is how women get “tight and toned” and how men build bigger muscles. This is what happens if you have enough protein in your system. On the other hand, if you don’t have enough protein, your body goes into a catabolic state.

Unfortunately, the catabolic state is what happens to most people. In this situation, your body does not have enough protein to rebuild, so it begins to break down your existing muscle to repair what was broken down in the gym. Obviously, this is not productive. It is also the reason why so many people don’t get the results they want and get disillusioned with working out. Fortunately, you can avoid this common mistake by simply taking in an adequate amount of protein each and every day. Figuring out what an “adequate” amount of protein is for your body is fairly simple.

For a woman who wants to lose some fat, recover from a workout and get more toned,  it is anywhere from a gram to a gram and a half of protein per pound of LEAN bodyweight per day. For example, a 130 lb women who has 15% bodyfat would have 110lbs of lean muscle. She would take 110, multiply that 1 and divide that by 6 (you should consume at least 5 smaller meals per day, but preferably 6-7).

So it would go like this: 110 x 1 = 110. 110 grams of Protein per day divided by 6 meals = 18 grams of Protein per meal.

For a 200-pound man, it would figure like this: 200 x 1.5 = 300. 300 divided by 6 = 50 grams of Protein per meal. Now, unless you have the time to pre-prepare your meals and take them with you, eating this many times will be next to impossible. That’s why protein supplements are essential. Out of all the brands that I carry, the  the Pro 5 or Pro 7 are the best high-protein, low carb shake, bar none. The flavors are great and easily mix in a shaker cup. It has a very thin consistency and tastes awesome with none of that “chalky” aftertaste.

Why should I eat more often if I’m trying to lose weight? Shouldn’t I eat less?

Not at all. Probably the biggest mistake that people make who are trying to lose body fat is to not eat enough. The human body is designed to be fed every three to four hours; that’s how our metabolism burns. By eating only twice or three times a day, you are putting your body into a “fast state”, or “starvation mode”. When it is in this state, your body is in storage mode. That means if you wait longer than 4 hours to eat, you’re body is more than likely to store the meal as body fat, even if it is a good meal. On the other hand, if you eat every 4 hours, and your meal is in the right ratio of macronutrients (which means higher protein, lower carbs and lower fat), your metabolism will be kicked into high gear!

Here is an analogy I use to illustrate my point:

You have just lit two fires. On one fire, you toss a big fat log and let it sit for a couple of hours. The second fire, however, you feed foot long chunks of fire-wood into it every 20 minutes or so. Now, which fire is going to burn hotter and more efficiently? Obviously, the fire that you are constantly feeding with the right fuel. You’ll still have half the log left over with the first fire by the time it is dead, while the second fire is hot enough to melt glass . As far as your body is concerned, the “log” that is left over represents what remains of that big meal you ate and will now be stored as fat.

Earlier, I said that having more muscle will lead to a faster metabolism. This is because the only thing that powers your body is muscle. Every action from walking to breathing and even blinking is powered by muscle. Muscle is the only part of your body that burns calories, so the more muscle you have, the higher your metabolism will be, period. That means even sitting on your butt, doing nothing, you will burn quite a few more calories if you have five more pounds of muscle than you do now. Conversely, if you have less muscle mass, your metabolism will be slower.

This leads me back to what a “fast state” is. When you are in this state, it means you have not fed your body for at least four hours. After the four hours are up, as I pointed out earlier, your body tends to store whatever food hasn’t been used for energy now as energy for emergencies (which is body fat). Now, whatever energy you have for whatever you do is being supplied by muscle mass.

Yes, your body is now sacrificing brain tissue, internal organs, skin and muscle mass to supply you with the energy that you need to get through your day. Talk about a vicious circle! Not only are you depriving your body of the protein it needs to rebuild and repair what you destroyed in the gym, but your storing record amounts of body fat and permanently lowering your metabolism by breaking down precious muscle mass and using it for energy! And it’s not even that great of an energy source. You will find that, once you increase your protein intake, you will sleep better, recover faster, lose bodyfat quicker and have TONS of energy!

TOP 5 Reasons to Drink Protein Shakes
1.) Convenience
Simply put a scoop of protein in a ziplock bag or two and that will allow you to take your shake on the road. And because most mix with water, not milk or juice, it’s as easy as finding a glass to drink it from.

2.) Keeps Metabolism Fired up!
Each time you ingest protein, your metabolic rate increases slightly. Keeping a steady flow of small amounts of protein going throughout your day, keeps your body’s furnace naturally fired up. It’s a great weight loss tool, and great tool for keeping the building blocks of muscle surging through your body.

3.) Maintains Stable Blood Sugar Levels
Unlike carbohydrates, which affect blood sugar drastically, protein keeps blood sugar levels stable and steady throughout the day. In the presence of foods higher in carbohydrates, protein acts as a stabilizer that regulates blood sugar and prevents it from get-ting out of hand.

4.) Keeps Nutrition Honest
Rather than reaching for whatever snack is available on the road or in a convenience store, having packets of protein in your car, purse or workout bag prevents you from reaching for the wrong foods in times of hunger. Better to reach for a protein shake than an empty-calorie candy bar!

5.) Man Cannot Live by Food Alone
Sometimes it’s hard to get all the nutrients we need by eating whole foods. Eating can be an arduous and time-consuming pursuit; particularly for those trying to add muscle weight. Supplementing the diet with protein drinks is an easy way to get the calories we need through “between-meal” protein supplementation. After all, who has time to sit down to eat 8 meals a day?

HUGE End of the Year Blowout Sale! 12/26 to 12/31!

NUTRISHOP Chico Year End Clearance Sale
NUTRISHOP Chico Year End Clearance Sale

NUTRISHOP Chico Year End Clearance Sale

New Year’s Resolutions are right around the corner and it’s FINALLY time to take care of you . Let NUTRISHOP Chico help you reach your fitness goals this year…. no excuses! Did you know that proper nutrition and supplements are over 70% of getting the results you want in the gym? Without the right supplements and nutrition you will just keep spinning your wheels and results will be slow, if any. NUTRISHOP Chico is making it easy for you to get in shape this year…we are having a HUGE, END OF THE YEAR BLOWOUT sale on everything in the store!

Save up to 30% on vitamins, protein shakes, fat burners, detox products, recovery shakes and everything else you need to get results fast! Sale runs from 12/26 to 12/31, so avoid the Mall traffic and stock up on everything you need to lose fat, tone up, have more energy, look and feel great!

NUTRISHOP has 2 stores in Chico; East Ave & Cohassett next to Ben & Jerry’s, and the original location on Forest Ave and the 32, next to Great Harvest Bread.

Stop by either store from 12/26 to 12/31 and one of their Certified Sports Nutritionists will set you up with FREE diet plan to kick off your New Year’s resolutions! Remember, save up to 30% on EVERYTHING in NUTRISHOP from 12/26 to 12/31! Visit for more info and directions.  Start your New Year off right with Nutrishop Chico’s year end inventory blowout