18 August 2018

Is the wait worth the weight?




Intermittent fasting

Intermittent fasting, what is it?

There are a number of ways of achieving the same goal here but simply put this is a period of fast in your eating. Common ways of introducing a break in eating are introducing a 14-16 hour fast into a 24 hour period, whilst this may sound like a long time one way people find relatively easy to achieve this stretch is by including the 8 hours of sleep at night time into this and skipping breakfast in the morning. Other ways you may have read about are the 5:2 diet, the 24 hour fast, alternate day fasting, the warrior diet, spontaneous meal skipping and many more!…

The 5:2 diet has previously been discussed here , the 24 hour fast is tricky for a lot of people as the fast window is so big, on the alternate day fasting it is recommended to eat 500kcals on your fast day, the warrior diet proposes a period of fast during the day and feast at night, and so on…

Q: What do the marketeers promise from the results of intermittent fasting? and what do some in the fitness industry (marketeers?) promise from the results of intermittent fasting?

A: Weight loss and improved athletic performance respectively

TRUTH:

Firstly throw away anything you read that promises you anything, you want to read only information backed by peer reviewed scientific study; this will ensure you receive objective, unbiased information not motivated by your cash. You will be offered statistics to prove or disprove a hypothesis made in the publication followed by a conclusion based on the stats, i.e. simply offered the scientific results.

We often hear from people that there is too much confusing and conflicting information out there, this is because you are reading information from the wrong source! The majority of people writing online are doing so because they are making a living doing so and therefore need to influence you!.A good place to start if you do not have access to scientific papers through a university is Google scholar. Fortunately I do have access to a University library (I am completing my doctorate as we speak!) and have filtered out some relevant papers on this subject to clarify the debate:

The subject of weight loss as a result of intermittent fasting (IF) is inconclusive. Testing hundreds of fasting protocols across many species in many research groups has not led to the guaranteed weight loss solution that is punted by get rich quick marketeers. The weight loss results from IF are no better than the results from calorie restriction and have actually been shown to increase sleep disturbance and reduce concentration/accuracy result when tested with patients in a Ramadan fasting study (similar to the warrior diet). What this means is that whilst you may lose weight as a result of IF it may not be directly due to the metabolic and hormonal changes that IF induces, instead probably being the results of a reduction in overall calorie intake.

Reducing your overall calorie intake has been proven scientifically to reduce weight, however this is only maintained long term under certain conditions for example; reducing calorie intake (generating a calorie deficit) by a small amount (a percentage of your daily BMI is usually the way we calculate this) over the medium term, ensuring you still hit your daily macro nutrient split (although varying these is reputed to have effects on satiety, which we will discuss in another post) and then gradually increasing your calories after the period of deficit. These results will be maximised with a balanced exercise program, but significantly the weight loss gains you make have been proven to be best in those who engage in regular exercise after the period of calorie deficit as well as during.

What the studies do agree on with IF, however, is that of gut health improvements leading to lifespan extension, it ameliorates the clinical course and pathology of Multiple sclerosis (MS) and can counteract other disease processes, has profound beneficial effects on many different indices of health, can improve functional outcome in a wide range of age-related disorders including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer’s disease Parkinson’s disease and stroke. All due to a cascade of reactions related to the gut flora changes.

So that’s the science. Now you make up your own mind

31 July 2018

Macro’s 101




online macronutrients

You’ll hear this term a lot if you read anything to do with food and balance; in the fitness industry we use it in the same way as they do in the nutritional industry. Which is to say that a diet is made up of macronutrients and micronutrients. Macronutrients, or macro’s are your carbohydrates, fats and proteins whereas micronutrients are your vitamins and minerals.

In biochemistry a macronutrient is any substance such as carbon, hydrogen or oxygen that is required by the body in relatively large amounts and it is the same in botany (plants) for nitrogen, hydrogen or phosphorus.

Macro, from the Greek makros, means large and so we use it to describe fuels that are required in large amounts by the body.

Carbohydrates, fats and proteins are made up from molecules and these in turn are made up from atoms of carbon, hydrogen or oxygen in different combinations. It is how these atoms are put together and with what bonds between them that determines their function in the body. Essentially, the break down of molecules releases energy and this energy is used by the body to function.

The body operates a priority system whereby the first source of energy is derives is from the glucose circulating in the blood. This is a small molecule that is easily accessible and easily broken down to be used for energy, however there is only a certain amount of circulating glucose one can store in ones blood and so the body then must turn to its second choice. This usually happens after about 20mins of aerobic exercise and is one of the key factors we consider when, as online personal trainers or Brighton personal trainers, we are creating weight loss plans for clients. Because what happens next is crucial; the body looks for its next favourite energy source and as a result of prior planning it is able to accesses the molecules of fat it has stored for just these occasions.

These are converted to glucose to be used for energy, in fact the number one goal of the body is to serve the brain with energy so this is the first place the body will check if it needs fuelling. In an exercise session the energy will quickly then be directed to the working muscles via the pumping blood flow to ensure they can keep operating at the level needed.

So that’s it in a nutshell! If you have any questions about any of this or anything else just drop us a line as usual…

25 April 2017

How to do the 5:2 diet




how to do the 5-2 diet

 

If you read this blog you will know I don’t think much of diets, diet foods, the diet industry and so on.

I have good reason of course because I deal with people struggling with weight loss on a daily basis and feel that the diet industry does more damage than good. In fact I don’t really see much good done at all within the industry…except in a few instance; when people become accountable to one another in a group situation where the mutual goal of the group is healthy eating and wellness. Or in situations where individuals are educated and start to take responsibility for their own eating and learning. These 2 weight loss strategies I am a fan of.

And to some extent I feel that the success of the 5:2 diet is not in its scientific construction but due to the fact that it forces people to count calories and understand what adds up to what. In a week because of this their total calorie consumption is marginally lower than what it had been and therefore these people loose weight. Because the calorie reduction is only marginally lower than their previous intake they have not crash dieted and therefore tend not to re-gain the weight. Added to this they tent to keep this pattern of eating up furthermore they have educated themselves along the way by having to add calories for such a period that they cannot help but make better choices further down the line. It is a win win win eating plan

….you do not need to buy the books through. In fact if you buy the books in my opinion you loose one of the wins which is huge, because you don’t educate yourself on what meals can make up your 500kcal day and instead you rely on someone else’s knowledge.

 

4 April 2014

DietBet weight loss game – now that’s what I call genius!




Simply put this is the most amazing weight loss tool that I have ever come across. Forget gizmo’s that monitor your heart rate, measure your run gradient, forget trainers with arch technology and stride support struts, forget poncy gym memberships where you spend more time in the treatment rooms and saunas than you do on the treadmills. DietBet has the solution. 

Continue Reading

16 July 2013

How weight watchers and slimming world changed my view on dieting.




Weight-Watchers-Point-Calculator

I’ve lost track of the number of clients who walk through my doors telling or asking me about the latest fad diet. Or the ones who think food is the enemy, and the ones who think that once they’ve eaten badly once in the day that’s it! They get frustrated at falling off the wagon so continue to eat badly for the rest of the day because they have messed up and feel there is no point in sticking to the plan as they’ve screwed up already and tomorrow they will start again and be “good”

What weight watchers and slimming world do is fantastic as they focus on our psychology and incorporate them into their plans rather than just telling you what you can and can’t eat. The first thing they do is accommodate for the aforementioned my providing allowances (syns or points) for these occasions. This means that you can fall off the wagon but that it is OK. This encourages people to not beat themselves up and to not spiral into a self destruct mode wrt food. You simply tot up your mistakes and make sure you don’t go over a certain amount. The focus is very much on being a realistic nutritional plan that includes margin for error.

The second is to eat healthy foods plentifully. There are plenty of “free” foods in these approaches and this often comes as a surprise to people when they feel that food is the enemy. In fact re-educating people that food is necessary for healthy bodily function and development is incorporated in these approaches. It helps demonstrate that losing weight doesn’t have to be an uncomfortable, calorie restricting starvation process and that actually longer lasting easier to achieve results can be gained by eating lots of healthy fresh and varied foods.

And finally they tap into the social nature of human beings – group psychology can motivate people and generate a sense of camaraderie and “team”. Going to weekly weigh-ins and listening to other people’s success and disappointments each week can boost people enormously. Often it can make the difference between making a success of the plans or not. Having someone next to you bearing their soul and sharing how and why they saw a weight change can make you think “well if they can do it so can I”

So although the plans themselves are simply good eating guidelines based on minimising fat especially ones of a saturated nature and making sure you get a good balance of complex low GI carbs and clean proteins, where they stand head and shoulders above the rest is their inclusion of how our brains work. I really like the no nonsense clear and healthy approach message they give to eating and how they suggest you are in it for the long term gain not a short fix. I know lots and lots of people who have tried these “diets” and had huge results that last.

 

 

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