Madalin Giorgetta is a nutritionist, who shares a lot of her tips on Instagram. In a recent post, she talked about the importance of getting enough calories. “I’ve always had a bugbear with the ‘Calories In Calories Out’ concept of fat loss – those of you that have been around since 2019 know my previous arguments with ‘fat loss experts’ surrounding this issue. Since then, the research has caught up to what I suspected… we are not machines and food is not merely a number. Many researchers and endocrinologists have contributed the switch to recommending food for health, with a focus on healthy behaviours and diet quality above calorie intake.” How does she stay so fit? Read on to see 5 ways Madalin Giorgetta stays in shape and the photos that prove they work.
In her post, Giorgetta talked about why she dislikes calorie deficits. “I dislike that calorie deficits are geared towards making people thinner at all costs. The outcome should be health. If fat loss is a result of that, then okay. But being smaller will always be the desired outcome of calorie deficits, even at the expense of health. But being smaller does not = health. A strict and prolonged deficit or constantly stopping and starting diets, wreaks havoc on metabolic health, reduces resting metabolic rate, encourages nutrient deficiencies, damages hormonal regulation, increases cortisol levels, increases risk of insulin resistance, makes us more hungry and more likely to binge and store fat in the long term.”
In this Instagram post, Giorgetta talked about the importance of balancing fatty acids. “Just because Omega 6s are inflammatory it doesn’t mean we don’t need them! In fact we NEED an acute inflammatory response within the body! Acute inflammation is a natural and necessary process for healing and protecting the body from injury and infection. What often happens in a western diet is we consume far too many omega 6s compared to omega 3s (20:1), an imbalance occurs which promotes excessive production of pro-inflammatory compounds, this can then result in chronic inflammation (no bueno!). We should aim for a balance of fatty acids 4:1, we don’t need to get rid of seed oils from our diet.”
Giorgetta likes to cook healthy recipes. She shared this porridge recipe in this Instagram post. “🥕🍰 30 G Protein Carrot Cake Porridge. INGREDIENTS: 1/2 cup rolled oats. 1 cup milk (dairy or plant-based). 1 medium carrot, grated. 1 egg. 1/2 cup yogurt. 1 TBS maple syrup or honey. 1/2 TSP ground cinnamon. 1/4 TSP ground nutmeg. 1/4 TSP vanilla extract. Pinch of salt. METHOD: 1. In a saucepan, cook rolled oats with milk and grated carrot until thickened (about 5-7 mins). 2. In a bowl, whisk the egg. Temper by adding a bit of hot oat mixture to the egg, then pour it back into the saucepan while stirring. 3. Stir in yogurt, maple syrup, cinnamon, nutmeg, vanilla extract, and a pinch of salt. 4. Serve: Pour into bowls and add toppings like nuts (I like chopped almonds), raisins, or coconut if desired. NUTRITIONAL INFORMATION: Serving: 1 porridge | kJ: 2355 | Carbohydrate: 77 g | Protein: 30.5 g | Fat: 16 g.”
In this Instagram post, Giorgetta talked about her journey with doing goblet squats with heavier and heavier weights. “I only do lower body once a week,” she wrote in the caption. “I didn’t progressive overload my goblet squats (I didn’t want to do them anymore because they were so hard! 😅) I go to the gym twice a week because that’s what I find enjoyable 🤗 So I managed to go from lifting 4kg to 15kg in about 12 sessions 🤓“
Giorgetta does workouts that she enjoys. She says in the previous post’s caption that this helped with her goblet squat journey. “The exercises I chose helped. I hate squats so I chose mostly lunges every week and did a combination of other machine based exercises that I also enjoyed. Exercises that focus on quad growth but movement that I loved ✅ I progressive overloaded these exercises and actually started with no weight at all for many of them (walking lunges I couldn’t even hold weight).”