Fat is Bad. It can’t be bad something that allows us to stabilize our metabolism. If you read correctly, thanks to fat we achieve the much desired metabolic flexibility and a greater sensitivity to insulin. From fat we will synthesize thyroid hormones like testosterone in men and estrogen and progesterone in women. From the fat we facilitate the proper functioning of fat-soluble vitamins such as vitamin A, E, D, K. and Thanks to the fat we favor the proper functioning of our cell membranes and neural system. Here the important thing is to know how to choose which and when is more intelligent to consume it!
Carbohydrates are fattening. I will only tell you that a strict diet and where you dramatically eliminate your intake of carbohydrates, including good quality or whole grains, will bring as a consequence to your organism alteration of the insulin receptors, insulin resistance, accumulation of visceral fat. Carbohydrates like all other macronutrients are wonderful if we know when and how to use them to promote muscle gain and physical performance.
Making 5-6 meals a day activates your metabolism. It is not necessary, but it will certainly produce in our body a state of hyperinsulinemia, that is, we will keep constant peaks of insulin in our system throughout the day. An important factor to consider here is the biorhythms we are used to, so that we can design our diet coherently and efficiently.
Breakfast is the most important meal. I have come to the conclusion that breakfast does not make much sense unless you train 1 or 2 hours after it in a considerable way. If on the other hand you do not have any important caloric expenditure it is not as necessary as we think; even more so if your last solid intake of the previous day was somewhat caloric and your glycogen is in an optimal state.
It is mandatory to eat before training. the truth is that if you want to perform in an effective way and give your body the right time to work in each activity efficiently you should eat between 2-3 hours before your workout. this allows your digestion is already over and your blood flow can now focus on your muscles. if you are one of the people who needs to eat something before training I recommend some type of protein meal that does not demand so much energy expenditure at the digestive level. (oatmeal with protein powder)
The vegan diet is an incomplete food system. I attest that this is totally false. Vegan food is more demanding and complex if we talk about structure and design, because we need to be more careful; but it is perfectly feasible and very easy to get your micro and macro nutrients in a plant based diet