GUIDE

PRACTICE
FOR
YOUR DIET
FLEXIBLE
Science-based diet,
with references of 80+
current studies with
simplifying your health, nutrition, and training practical application
 The content of this eBook aims to provide information on nutrition, lifestyle, and health.
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Table of Contents

Starting your flexible diet 1

What is flexible dieting about? 2
First of all, patience. 3
How to modify your diet to achieve your goals? 4
About calories 5
About macronutrients 7
About micronutrients 11
NOTE: The importance of Trial and Error 12
The Last Steps Before Starting 13
The Scales 15
MyFitnessPal 16
Useful Tips to Achieve the Best Results 18
Understanding flexibility 19
About the time and frequency of meals 20
As you get used to it... 21
What you consume: water, alcohol... 22
Supplementation 23
F.A.Q: Preguntas Frecuentas 25
BONUS: How to research on your own? 29
References 31
 STARTING
YOUR FLEXIBLE DIET
 2

What is flexible dieting about?

Lyle McDonald -fisiólogo y autor- quién ha pasado más de una década desarro-
applying science in sports nutrition explains that there are
Two reasons why most people on a diet fail:

To be too absolute and expect perfection.

Focus only on the short term.

The flexible diet - a term coined by the same researcher - refers precisely
mind to the contrary; it is about being less strict about your diet, about enjoying
what you eat, eating without absurd restrictions of food groups but
with the balance and moderation you need to achieve your goals.

The goal of the flexible diet is to bring back joy and a good relationship with
food and also be able to achieve your goals without giving up your social life or
the foods you love so much, the idea is that your diet does not represent a sacrifice-
not a duty, but a pleasure.

Imagine being able to enjoy a hamburger, an ice cream at home, a cake in

any birthday or food from any restaurant on an outing with your
friends and, moreover, not feel guilty about it.

Now imagine that those meals are also helping you achieve the
body that you want....That is flexible dieting.

With our advice and creating your Flexible Diet program

FITNESS PLAYBOOK you will learn to know your body, understand your nutrition and the
the way each meal and each workout affect your life and your health.
 3

First of all, patience.

Patience is perhaps the most important virtue that any person should have.
in which you want to embark on Fitness/Bodybuilding. You must have patience,
Otherwise, you will only be leading yourself to inevitable failure.

It's not about saying 'I'm going to take on this 30-day challenge and see what happens' or 'I'm going to
I'm going to do this diet this month to see how it goes. What is going to happen after that?
You are probably going to quit because the process was very difficult, because
you had to put in a lot of effort or perhaps because you didn't achieve the result that
you were hoping.

Take things easy, don't direct your thought only towards the future, that-
You hesitate to quit just by thinking about all the time it's going to take you.

Focus on your daily achievements, your progress in the gym, the small changes and
subtle ways of how you look each day. Did you manage to stick to your diet today? You have already achieved

Ok, you are one step closer.

Remember that changing your body and your health for the better is a long process that
It must be sustained over time. It is a marathon, not a race.

Your only competition should be yourself, do not focus on what others have achieved.
Focus on achieving what you have set out to do; on defeating your limits, on lifting...
to lift more weight in the gym than the previous week, in losing one more gram
than the day before and always be better than yourself.
 4

How to modify your diet to achieve your goals?

To successfully modify your diet and steer it toward your goals, you must
to know two basic principles:

The changes in your weight are determined by the balance between the...
calories you consume and the calories you use.

If you consume fewer calories than you use, you lose weight.43-46.

If you consume more calories than you use, you gain weight.47-52.

2. Changes in your body composition (within that increase/decrease)

weight loss) is determined by the balance of your intake of
macronutrients.

Now, you probably have more questions than before you started reading. Don't you
Don't worry, we will explain all of this in more detail next.
 5

About Calories
A calorie (Cal. or Kcal.) is a unit of measurement that reflects the amount of
energy required to increase the temperature of 1 kg of water by 1°C.

In terms of nutrition, they reflect how much energy a specific food provides.
to your diet.

Por otra parte, cada persona tiene necesidades calóricas distintas. A estas ne-
Total Daily Caloric Expenditure
Energy Expenditure, hereinafter referred to as TDEE). It is the amount of energy that is used.
on a normal day in your metabolic processes, physical activity, etc.

The TDEE is determined by:

1. Basal Metabolic Rate (BMR):

Amount of calories you would burn if you spent the day in bed, with the
empty stomach and at a comfortable ambient temperature. People mo-
The extremely active burn about 60-75% of their daily calories from their
BMR["one to three"].
2. Activity Levels and Oxygen Consumption Post-Exercise.
How active are you - or the 'Thermic Effect of Activity' (TEA, in English) -
your caloric expenditure will vary. The more you move and the more intense your movements are,
the more movements you make, the more calories you burn.

A moderately active person at exercise levels of 30-60 min/day

of moderate/high intensity will burn around 15-30% more calories
about your BMR1.

The Oxygen Consumption Post-Exercise (EPOC, in English) is the number of

calories you burn after a workout that is due to the workout
Lie in itself. In most cases, it is not very significant.4, it is more like a
bonus for putting in a little more effort.
 6

3. The Thermic Effect of Food (TEF, in English)

It is the amount of calories you burn digesting food. In the majority

of the cases will be around 10% if you eat a balanced diet2.83.
There is a lot of confusion about this topic on social media. Saying that eating
more times a day will increase the thermal effect or that you should consume more pro-
It's not accurate or true to say that proteins have a higher TEF just because they do.

In a balanced diet of say 2000 cal, about 200 will be burned.

calories from the TEF. Regardless of how many meals you separate it into.

4. Non-Exercise Activity Thermogenesis (NEAT)

and the levels of Non-Exercise Physical Activity (NEPA).

NEAT represents the calories you burn unconsciously throughout the day.5.
NEPA is the number of calories you burn through non-formal movement.
more intentional.
The first would be to be agitated for example, the second like carrying bags of
market.
They are very different from person to person and are quite difficult to predict.
however, in the same moderately active person, they will represent approximately
200-400 cal. approximately.
5. The Adaptation component

It represents how much your metabolic capacity increases or decreases when

eats more or less.

In general, eating more increases your calorie expenditure while eating

less decreases it43-84.

In your Flexible Diet program ofFITNESS PLAYBOOKwe take into account

all these factors to calculate your TDEE.
 7

About Macronutrients
Macronutrients (which we will refer to as macros) are basic-
mind, the nutrients that the body uses as a source of energy for the
metabolic processes.
There are four:

Proteins
Fats
Carbohydrates
• Alcohol (it is not nutritious per se, but it fits the definition)

In this part of the guide, we will discuss what each one is:
Proteins

One gram of protein provides 4 calories to the diet.

Proteins are chains of amino acids. They have different functions.
in the body; enzymatic, structural (muscles, collagen, tissues, etc.)
homeostatic, protective, immunological (antibodies), among others.

When ingested through diet, proteins are broken down into amino acids, which then
they will be used in the different functions mentioned above.
The amount of muscle tissue in the human body is maintained more or less
less stable over time. However, these fabrics are found
in a continuous process of breakdown and re-synthesis,
known as protein replacement.

The amount of muscle mass of a person will be determined by the

balance between the breakdown and synthesis of proteins, in such a way that a level
more synthesis than breakdown will signify an increase in muscle mass and
vice versa.
 8

From the point of view of the person who exercises/follows a flexible diet, a
optimal protein intake means that the process of muscle protein synthesis
it will, in turn, be optimal (and greater than the breakdown process).

The amount of dietary protein needed for a person is a topic of-

shake, according to the Institute of Medicine of The National Academics, the recommended dose
the recommended amount (for 2005) is 0.8 g per kg of body weight70However, the data
the most recent scientific evidence talks about intakes of between 2-3 g/Kg 71for
individuals
that are exercised. A larger amount is recommended for people in a
fat loss diet process to preserve as much as possible
of muscle mass.
Fats

One gram of fat provides 9 calories to the diet.

They are concentrated sources of energy. Fats are necessary for good
health; they make certain vitamins available for use in the body,
they support certain vital organs, are part of all cells, and help to
regulate body temperature.

Fats also delay hunger attacks78because a meal with

Some mixture of fats stays in the stomach for a longer period.

Two particular fats (the polyunsaturated Omega-3 and Omega-6) are

necessary to build regulatory substances called prostaglandins.

Unlike protein, there is really no established dosing range.

given by evidence. Technically, as long as complete intake is achieved
of essential fatty acids, the intake of fats does not have to be higher79-80.

However, the calories in the diet have to come from somewhere.

In order for the diet to be solid, apart from ensuring enough fat for the
absorption of fat-soluble vitamins, dosages of between 15-35% of the
total calories of the diet (depending on the goals/tolerance/preferences
they are accepted as valid, also giving you enough freedom to
cook and consume the foods you like.
 9

Carbohydrates

1 gram of carbohydrates provides 4 calories to your diet.

Carbohydrates are the main source of energy for the body. There are three
subtypes: sugars, starches, and fiber (which we will talk about later).

Starches are made of small chains of sugars, which when being des-
Glucose during digestion gives us energy.

Generally, to determine the carbohydrate dosage for a person who

exercise is performed, the remainder is used after filling the calories from fats and protein.
teas, since carbohydrate levels should be as high as possible.81always
that the objectives continue to be achieved.

No matter how much the body adapts to high-fat and low...

carbs (keto diets, low-carb, etc.), will always need carbohydrates
to maintain exercise levels82.
Special mention: fiber

Due to the fact that carbohydrates are mostly sugars, there exists
a lot of confusion about its relationship with insulin, fat burning, and illness-
conditions such as diabetes.

When there are spikes or elevations in blood glucose levels

carbohydrates are digested), the pancreas secretes insulin to return to the balance
Books; that is why diabetes is related to high carbohydrate diets.

However, generally, people who suffer from this illness

in addition to following a diet high in carbs, they have a very low intake of
fiber73.75.

On the other hand, these insulin spikes also hinder the burning process.
about fat (lipolysis), which has led to all kinds of myths and misconceptions
about carbohydrates (the glycemic index as a basis for choosing them, the idea
that they cannot be eaten after a certain hour, etc).

Fiber is the indigestible portion of carbohydrates. Its importance within

 10

In general, concerning the diet, being present alongside the other nutrients...
yes, they avoid these spikes in blood insulin72.

In addition, fiber helps with intestinal transit, improves digestive health,

helps you feel full for longer -as it takes longer to digest- and contributes
with intestinal transit72To obtain enough fiber, try to consume vegetables.
such fibrous foods (broccoli, carrots, etc.) and consume whole grain flours and cereals
les.

The recommended daily dietary fiber dose is at least 10g per each
1000 calories consumed. And like everything in excess is bad, and fiber is not the
exception, consuming too much fiber (more than 60g/day for most people)
(people) has an antinutrient effect, as it hinders the absorption of vitamins.
nas and minerals.

To get enough fiber, try to consume fibrous vegetables (broccoli, za-

carrot, etc.), fruits and consume whole grain flours and cereals76-77.

In your Flexible Diet planFITNESS PLAYBOOKwe have designed and person-

finalizing the macro distribution you need to reach your goal in a
optimal.
 11

About Micronutrients
They are the nutrients that the body needs in smaller quantities. The body-
It uses them to orchestrate a large number of metabolic processes.
There are vitamins and minerals.
When following a flexible diet, we must ensure that we provide the body with the quantities
micronutrient data that it needs to operate optimally. From this
we ensure that the macronutrients are absorbed and used
efficiently and that our training and diet performance is
optimal in turn.
How to obtain them

To ensure that you get all the micronutrients you need is

it is recommended to include at least 2 servings of fruit in your daily diet (1 per-
(100g each) and 2 servings of vegetables every day (or 400 grams in total)
in total)76-77.
 12

NOTE: The importance of Trial and Error

To build your Flexible Diet program fromFITNESS PLAYBOOKwe use

the most accurate formulas, the most precise methods available and the information-
tion and philosophy of the best in the industry.

Your program is based on science. In what we have explained to you so far.

Not in tips or tricks, nor in theories, magic or personal experiences; just science.
factual supported by peer-reviewed studies and research published.

But not even the best formulas can measure your body's reaction, your tolerance-
to certain nutrients and other factors (such as your habits, routines, etc.) that
they influence your response to a diet process.

This is where trial and error comes in.

You will start with a basic plan. From there, we need your observations,
your feedback, knowing how you feel and how you see yourself. Depending
From your response and evolution, we will fine-tune until we find what works.
for your body and your lifestyle.
We will continuously measure your progress. You must send us an update every two weeks.
your weight measurements, photographs, and the information we mentioned; with
we will make the necessary modifications.
THE LAST STEPS
BEFORE STARTING
 14

Do you already have your initial macro/calorie plan? And now?

You are going to need some things:

A floor scale, to weigh yourself continuously.

A scale for food. A small one that you can have on hand in the
kitchen. It can be cheap, it doesn't have to be anything luxurious, it just has to be digital
and measure accurately to the gram (sensitivity of 1 g.)

An account on [Link], in our opinion, the best service.

to keep a diary of your meals.

In this section, we will discuss this in more detail.

 15

The scales
Using the floor scale

Como parte del programa, es necesario que midas tu peso diariamente y luego
empty the information in the Weight Record Table of your Diet Package
Fitness Playbook. You must send us this information every two
weeks to record your progress and make necessary adjustments to your program
of diet.
It is important to weigh yourself under the same conditions every day: Upon waking up,
with an empty stomach and after having used the bathroom for the first time in the
día.
NOTE: there is no need to stress about the daily fluctuations of your weight,
they will depend on many factors: changes in body water levels,
sodium, time you last ate, fluctuations in your activity level
dad, menstrual cycle, hours of sleep, etc. If you want to have an idea of your progress
look at the changes in the weekly average included in the table.
Using the food scale

To be able to keep your daily food log, you will need to weigh the ingredients.
raw materials from the recipes you prepare, as well as the precooked ingredients or pro-
cheeses, sausages, butters, etc.

You should avoid using measures such as: a cup, a piece, a measure, a cu-
spoonful, etc., unless it is strictly necessary (a spoonful of
oil, for example). Otherwise, the risk of inaccuracy will increase and the
disparities between what you record and what you consume could slow down your
progress.

Zero calorie foods (sweeteners, water, etc.) and spices (cumin, cane-
the, etc.) do not need to be measured or included in your record.
 16

MyFitnessPal
Creating your account

Enter [Link]fi[Link] the lower right corner, there is a

box where you can choose the Spanish language. Then proceed to create
your account.

You can log in with your Facebook account or register. Then

by asking for your personal information, the page will provide you with recommended values
two calories and macronutrients.

¿Por qué no usarlos para tu dieta? Estos valores sirven quizá para una per-
average sound, with low levels of exercise/activity. Therefore, only use
we will use MFP (MyFitnessPal) as a journal to keep track of our
calories and macros.

3. How to customize MFP values to yours? In our blog pre-

paramos una guía para ustedes con instrucciones para hacerlo, si tienes du-
Yes, visit her.

4. If you have a smartphone, we recommend downloading the app.

MFP's action will help you keep your diary immediately, easily and quickly.
Some application settings that will help you:

Reconfiguration>registry settings activate the option 'use additions

default multiples" and disables the option "show news on the tab
To begin with, with this you will be able to see your nutritional details when you open the application:
the total consumed and the remaining of each macro.
 17

Filling the diary

Each day will start with your calorie count at zero. You should click
in adding to the diary, choose in which of your meals you want to add the info-
meal (breakfast, lunch, etc.) and finally look for the food that I
add account.
When you are cooking, you should look for each raw ingredient. If you search for it-
case in English, add the word 'raw' (pineapple raw, for example) and you will get it
quickly.

• Add the foods in grams. As we said before, avoid using

measures such as 'cups, pieces, slices, tablespoons' unless it is
strictly necessary. Remember that a tablespoon is a measure of how-
pastry character and not a soup spoon.

MFP has a barcode reader option that has a great

amount of included food. If what you are going to eat is packaged,
You can quickly add it just by scanning the barcode.

If you cannot find a food item, you can add its nutritional information.
by clicking on 'create a new food'. To know the information
nutritional you can use the information on the packaging (if it is packaged) or
enter [Link] consult.
USEFUL TIPS
TO ACHIEVE
THE
 19

Understanding Flexibility

Does flexible dieting now mean that you will only eat junk food?
NO.

Muy por el contrario, debes tratar de comer el 80-90% de tu dieta de comidas

nutrient-dense 53-56 What does this mean? Foods with a large amount of
nutrients/calorie. For example:

Lean meats: red meats with low fat, chicken, fish, etc.
Other animal-based foods: eggs, milk, cheese, yogurt, etc.
Vegetables and fruits.
High-fiber complex carbohydrates: oats, sweet potatoes, grains, cereals
integrals, rice, pasta, etc.
Fat sources such as: olive oil, nuts, etc.
In the remaining 10-20% is where flexibility comes in; you will be able to consume food
tos con baja densidad de nutrientes/caloría sin comprometer tu salud fisioló-
gica53-56 and ensuring your balance and mental health and your adherence to the diet
long term. Some examples of nutrient-poor foods:

Ice cream.
Cakes, sweets, fried foods..
Cookies, sweet cereals, candies.

The list is long, but we understand the idea. Within that remaining 10-20% po-
You should eat what you like the most, what you prefer, and without avoiding any food.
You will be able to indulge in daily treats without affecting your health and without deviating from your goals.

It is important to remember that while we do not need to eliminate these foods,

we should consume them in moderation, which is why it is important to stick to
that 10 or 20% daily53-56 .
 20

About the time and frequency of meals

You can eat at whatever time you want and as many times as you want. What
it matters, again, that you achieve your daily totals; the rest will depend on your
personal preference.

Sufficient research6-21 they have found that neither the time of meals6-11
nor the number of times you eat12-21 it will change the effect that they have so-
your body composition or your health. You will not gain weight more or less, do not rush-
you will neither speed up nor slow down your metabolism, or anything of the sort.

Generally speaking, and in an attempt to achieve the best results from your ...
training, it is recommended to eat every 4-6 hours22(3-4 meals a day) for
maximize or optimize the MPS process we discussed earlier.

Tupperware containers and Ziploc bags can stay where they belong.
Yes, at home. There is no need to go through social discomfort just because 'you have to'
what to eat or you will lose what you have gained at the gym ;)
 21

As you get used to it...

At first, it can be a bit difficult to get used to the freedom that it gives us.
flexible diet. We recommend that in the first weeks you focus on
three in first filling your macros with nutrient-dense foods and a
once you have reached your fiber and protein goals, you will be able to allow for the
flexibility.

As you get used to the diet, it will be easier for you to include the foods from
low density at any time of the day, as you will already have a clear idea of
how much you can eat within your diet.
About the accuracy of achieving macro and calorie goals
Sticking to your macro and calorie plan is the way to ensure that you will achieve the
results you want. However, achieving that your remaining ones are all zero
The days is a complicated task, especially when starting out. A limit to
What you can aim for daily is 5g of each macro.
Don't forget that your diet is flexible. Stressing over completing each macro of
The exact form daily is not necessary.
About how to choose your meals and manage hunger
At the beginning of your diet, this will not be a problem, as the changes in your diet
Habitual to the new will be quite gentle, as you approach your weight
You may experience more hunger, here are some tips to manage it:

Eating food with more fiber will keep you full for longer.
Choose foods that offer higher volume per calorie, for example:
Reduced-fat popcorn, gelatin without sugar
car, shirataki noodles, vegetables, etc.
On the other hand, you should choose your meals using logic. If, for example,
sólo te quedan 20 gr. de carbohidratos para el resto del día, escoge vegetales y
popcorn instead of chocolate or a bag of candy. Think about what it fills.
more.
 22

What you drink: water, alcohol...

Water consumption

While there is no data on the recommended daily water consumption (8 glasses

being very little for some people), it is mentioned an intake of approx. 60ml/
Kg. Other researchers - such as Lyle McDonald - recommend taking enough
water to have 5 clear urinations during the day.
This is due to the levels of exercise and humidity/temperature of the environment.
each person's metabolism will determine how much water they lose. Following this protocol
You will be able to have a correct idea of how much water you need.

Generally, more than a gallon of water per day works for most people.
people.
Don't wait to be thirsty to drink water, because by that time you are already dehydrated.
hydrated. Remember that with a 2% dehydration you will compromise your strength.
for your performance in the gym.
Alcohol consumption

Alcohol should always be consumed in moderation. But the goal of the

Flexible dieting is about regaining your freedom, being able to have a social life, so why
not enjoying one or two beers with friends?
When you do it, the way to account for it in your macros is to take the total of ca-
liabilities of the drinks you consumed and then:

Divide it by 4 and subtract it from your remaining carbohydrates.

• Or divide it by 9 and subtract it from your remaining fats.

If you have more carbs left than fats, you use the former; if you have more fats left...
you use the second.
 23

Supplementation
Supplements, as their name indicates, are meant to complement your nu-
They are an option, not a necessity.

By having proper nutrition, supplements will only give you some benefits.
extra features either for practicality or for inherent added benefits
consumption. This does not mean that if you do not take them your performance in the gym or
the results of your diet will be compromised.

Next, we will make a list of the supplements that, in our opinion,

they could help you get greater benefits from your Flexible Diet:
Protein powder: Whey Protein

It is isolated whey protein, always look for it in its most isolated form.
both light and pure, with a higher amount of grams per calorie and, if possible, with
added leucine23More than a supplement, we should see it as a food.
It will help you meet your daily protein needs.
The dose will depend on the other foods you consume throughout the day and of
your personal preference. A scoop from most brands provides between 20-
30g of protein, you can take it in the form of a shake or add it to your
recipes (cupcakes, pancakes, yogurt, etc.) and get the protein you need.
You can take it at any time of the day.

Whey protein has no side effects (except for allergies to protein)

after milk, lactose intolerance, etc.) and is safe even for women
pregnant women.26-27
Multivitamin and Mineral Supplements
It will help you cover your micronutrients. The dosage will depend on the brand, but
the recommended by each one will collaborate in obtaining them. No
it has neither negative nor positive effects24-25 beyond the amount of micronutrients
what it adds to your diet.
 24

Fish Oil Supplements

They provide concentrated doses of Omega 3 oils. Omega 3 impacts po-

positively in health in general, promotes fat oxidation28-32 and the sa-
heart rate, blood pressure, and triglyceride levels33-34. Also
can help with muscle pain resulting from exercise35-36Collaborate
also with the building of muscle mass37-38the performance in exercise,
among others.

Dosing: between 4-6g per day, divided throughout the day, except for the
case of pregnant or breastfeeding women (consult your primary care doctor).
Creatine Monohydrate
This is perhaps the supplement backed by the greatest amount of studies and in-
investigations. It is completely safe.42has no side effects. It is exce-
lens for anaerobic, dynamic and explosive-type activities (such as the
weightlifting)

Increase the power, performance, and endurance in lifting

weights39-40It is ideal when looking to increase muscle mass, it will boost the re-
intramuscular fluid retention41, which in turn will increase the size and
appearance of your muscles.

Dosage and method of use: 5mg at any time of the day42.

 F.A.Q:
QUESTIONS
FREQUENT
 26

P: Can I consume nutrient-dense and non-nutrient-dense foods in a

same food?

R: No problem, remember that what matters is the daily total.

I am.
P: What can I do if I eat out, or I don't have the nutritional information?
of a food?

Your best option is to estimate. If you eat at a restaurant, for example, try to
order some food that you can estimate with some ease. A plate of
grilled chicken with mashed potatoes or a quarter pound hamburger
(quarter pound) will be much easier to estimate than for example, a stro-
gonoff.
What should I do if one day I can't control myself and go off my macros?

R: Simply turn the page, there is no need to feel guilty. Just focus on
continue adhering to your plan in the following days.

P: Should my macros be different on training days than on non-training days?

no?
R: It's not necessary, the weekly average is more important than each specific day.
fico.
P: Can I/Do I need to have cheat meals?
R: You won't need them, trust us. If you can incorporate the ali- into your daily routine.
mentos that you like without illogical restrictions, you will not feel the need or the
craving to eat uncontrollably any food.
You know that if one day you want it, you can include that hamburger in your diet.
without any consequences. Just make sure to tell it and to achieve to-
Just hit your macros that day and you won't have a problem.

P: What do I do if I ate all my macros very early in the day?

You have nothing to do, plan the next day better.

 27

P: Should I be concerned about sodium and restrict salt, canned foods and em-
butidos?
If you don't have any adverse medical conditions, it's not necessary. Like everything,
With moderation and within the limits of reason, there is no problem at all.
with using salt, canned goods or processed meats in your meals. You don't have to
wash the tuna before eating it or anything like that.
P: And what about sweeteners, light sodas, 0-calorie drinks?

There is also no problem with them.65(not even with aspartame). Both

You can consume the last ones calmly but using logic. A can of
Light soda won't kill you, maybe a thousand in a day could.
Can I eat refined sugar, brown sugar, honey or corn syrup?
R: Yes, just remember that they are high in carbohydrates and fill you up little, so choose-
with wisdom.
P: Should I avoid dairy?

R: No, they are an excellent source of: proteins, minerals, calcium, etc. Also
they have properties that promote fat burning67-69Eliminate dairy
it makes no sense.
P: Should I only eat low glycemic index carbs?

R: No, this index is of little use. Eat the carbohydrates you like and
You need it during the day and don't forget the figure. If you want to know more about this index
visit our blog.
I read that if I wanted to lose weight, my meals had to be 'clean' right?
right?

No. There is no such thing as 'clean' or 'dirty' food. As long as most

if your calories come from nutrient-dense foods, you won't have a problem-
to get all your micronutrients even when a small part of
your diet is made up of 'empty' calories53-56. Beyond that, research has found that
eliminate food groups from your diet (for example, the foods considered
 28

two "dirty ones") cause deficiencies in micronutrients57-63.

P: But I am told that each meal generates a hormonal response and the re-
Is it true that the hormonal content of 'unclean' food is bad?

No, it is not true. The difference in hormonal response between, for example,
a junk food and a so-called "healthy" one is very similar and the res-
metabolic pathways are almost identical66Balance and moderation are what matters.
you, as always.
I took a test that said I am mesomorph. Should I change my plan?
diet?

R: No, the probabilities that metabolism varies from person to person are
very low64While your body type could affect the way you lose/gain
weight, we are all bound by the laws of thermodynamics and physics. Go on
With your structured plan, the results will come before you know it.
If I eat more calories than I need, can I compensate for it by doing...
do cardio for that same amount of calories?

R: No, it doesn't work that way.

I read on a very popular Instagram account that I shouldn't do 'x' from
my plan, is that true?

R: The information on social media accounts may or may not be accurate, if

Something catches your attention, can you tag us in the photo in question or send it to us?
your question via email or KIK.

I found a very recent study published in a journal that found

new evidence about topic 'x' What should I do?

R: Before making any changes on your own, send us the information of

study. At Fitness Playbook, we are open to new evidence and if science-
that changes, we change with it.
 29

BONUS: How to research on your own?

On our social media, we constantly recommend to our followers

They want to investigate by themselves, but how to do it?

To explain it, we have prepared this section of the guide, with information about it.
exclusive for our clients:

1. Scientific evidence should always prevail over opinion. ANY

Any information/statement you read MUST be supported by scientific evidence.
and the references should always be available. The phrase 'a study of-
The sample by itself is not sufficient without reference to the study.

2. When reading information based on scientific studies, make sure that

be of cause and not correlation. The former are controlled tests of
laboratories, the second ones, are generally statistical studies and are not useful
to prove that X causes Y.

3. Appealing to authority is not a valid argument to defend a

What does this mean? It means that the fact that a person
having a university degree in X field does NOT mean that the information that
share is true and less so when it goes against scientific evidence.

For example: Dr. John Higgins, cardiologist, stated on TV (Fox Houston 26) that
the protein is high in fats or that eating a lot of protein makes you eat
"little fiber". It goes without saying that neither of them is true and that their claims...
The statements were ridiculous.

4. Appeal to tradition, neither. For example: 'you should eat 6 meals a day.'
day to not gain weight, believe me, I have been a gym trainer for 20 years -
sio

5. Be selective with your sources: fitness magazines, social media accounts

social, variety newspapers/magazines rarely share information
certain or based. Prefers: scientific journal articles, bloggers/
socials based on science, opinion, and reviews by specialist scientists
in the field of information that you are going to research.
 30

6. Some Instagram accounts we recommend following:

@Macrofitness, @alphatrainingprotocols, @if_it_fits_your_macros, @jez_carter

@jroselloblanco (in Spanish)

7. Some researchers we recommend and whose opinion you can

trust: Alan Aragon, Layne Norton, Lyle McDonald, Brad Schoenfeld.

8. Some blogs and sites that we recommend, all based on evidence

scientific:

• [Link]
[Link]
[Link]
[Link]
[Link]
• [Link] (it's our blog, if you haven't followed it yet -
do it.

In the end, it's about building your own judgment so that you can see
critical way the large amount of information available on the subjects that
you are interested.

Being scientifically literate is to give yourself the power to know when

someone else is full of lies
Neil deGrasse Tyson
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 32

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Special thanks:
Armi Legge, Lyle McDonald, Layne Norton, Alan Aragon, Joseph Agu, for their critical thinking
and the depth of their research that made this guide possible.