I've noticed that some of the low-carb protein bars out there have something called "sugar alcohol", what exactly is that?  Is it bad for me?

That's a great question and one that I have received on many occassions.  I ususally get that question when guys ask me why they have gas after eating a low-carb protein bar.  Sugar alcohol is put into these bars to lower the amount of sugar that impact your blood sugar levels.  In other words, they have little to no effect on spiking your insulin or being stored in your body as fat deposits.  This explains why gas is usually a by-product of sugar alcohol because the body is not storing the carbs, just passing them through you system.  It is the same effect as if you eat a lot of fiber.  Be careful to watch how much sugar alcohol you eat everyday.  One low-carb protein bar is plenty.  Taking in too much sugar alcohol can lead to diarreha, bloating, and gas.  Aim not to have more than 15g-20g a day and you should be fine.

I've heard that high protein diets are bad for your kidney's.  How much is too much?

Depends.  For most normal healthy people the kidney's should have no problem filtering any excess protein not absorbed by the body, especially if you drink plenty of water.  Any excess protein not used by your body is converted to nitrogen and excreated in urine.  If you notice that your urine has a strong odor, lower your protein intake.  Remember to always drink plenty of water to keep your kidney's healthy, regardless of if you are on a high protein diet or not.   Individuals with kidney or liver disease should be cautious and consult a doctor because of the kidney's lower ability to filter waste products.

My peers tell me to stay away from red meat.  Is it really that bad for me?

Red meat is good for you as long as it is LEAN.  The reason red meat normally gets a bad rap is because it can contain a lot of saturated fat which clogs arteries and raises cholesterol.  When eating red meat, always look to get the leanest cuts you can find such as: flank steak, top sirloin and tenderloin.  Red meat is a great way to increase protein intake from whole foods.  Don't strike it from you diet, just watch the fat.


I love peanut butter but it has so much fat!  I thought peanuts where good for you?

Your right, peanuts are good for you.  Actually almost any kind of legume is great for you including almonds, walnuts, and hazelnuts.  Regular peanut butter does have a lot of fat, but the fat is GOOD fat derived from mono and polysaturated fats.  On the other hand, regular peanut better has a lot of sugar to add the sweet taste.  The best option is to find natural peanut butter which can be found in any grocery store right beside the normal stuff.  It has little-no sugar, great protein, fiber, and healthy fats.  Some brands even have Omega-3's in their product.  I personally eat "Power PB" that can only be found at GNC stores.

I've read a few articles on dieting that talk setting aside a "cheat day" every week or so.  Isn't that the opposite of what I should be doing?

Ahhh, cheat days are my favorite day of the week!  Cheat days should be taken no more than once per week and always on the same day to prevent overlap.  The point of having these days is to boost metabolism and increase testosterone levels.  Dieting for extended periods of time can cause the bodies metabolism to steadily slow down.  Having a cheat meal once per week spikes your metabolism and triggers your body to start burning more fuel for energy.  Oddly enough, evidence shows that saturated fat increases testosterone levels!  Problem is, it can also make you fat, so try to restrict it until your cheat day fellas.