Eat More, Lose More

6 Simple Food Substitutions So You Can Eat More Food

 

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GLUTENOUS BEHAVIOUR #2

gluten2

Some professionals have gone as far as to claim that Gluten is this generation’s tobacco. There is not the scientific evidence to back it up.

Small segments of society may have celiac disease, gluten sensitivity or a wheat allergy. This number is estimated at 5-10%.

A study[1] found that a gluten-free diet dramatically reduced the levels of beneficial bacteria in the intestines of healthy people which is quite the opposite of what gluten ‘haters’ claim.

Another recent study[2] showed that increased gluten containing whole grain intake reduced serum biomarkers of inflammation in children, refuting claims by the anti-grain crowd that grains are inflammatory.

In the most relevant piece of evidence[3] a meta-analysis of 2,516 articles and 26 studies showed no benefit or detriment to gluten containing whole grain intake on body weight.

 

[1]De Palma, G., et al.  Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects.  Br J Nutr.  102(8):1154-1160, 2009.

[2]Hajihashemi, P., et al.  Whole-grain intake favorably affects markers of systemic inflammation in obese children: a randomized controlled crossover clinical trial.  Mol Nutr Food Res.  58:1301-1308, 2014.

[3] Pol, K., et al.  Whole grain and body weight changes in apparently healthy adults:  a systematic review and meta-analysis of randomized controlled studies.  Am J Clin Nutr.  Aug 14, 2013 

GLUTENOUS BEHAVIOUR #1

gluten-round1
If you ask me society’s treatment of gluten in recent time has been absolutely disgraceful. The newest ‘bad-guy’ on the block has been demonised despite overwhelming evidence that suggests otherwise.Clients often report to me that they feel less bloated when excluding or reducing gluten from their diets.The way I like to explain this is that when you remove breads, pastas and other typical gluten-containing foods it is extremely likely you are reducing carbohydrate intake.

For each gram of carbohydrate consumed the body requires 3g of water to store supplies. When total carbohydrates are reduced the human body no longer holds the water it doesn’t need.

You were probably never gluten intolerant you just changed your carbohydrate intake.

 

Andrew

 

HOW YOU GAINED 2KG IN A WEEKEND

Have you ever dieted Monday-Friday successfully losing some unwanted fat only to regain it and more after a slightly overindulgent weekend? This article is for you.

Michelle was a personal trainer I once managed. She was lean and toned as you would expect a trainer to be. She was a hard worker, constantly seeking perfection, always trying to improve the shape of her body. During the week, Michelle dieted her little heart out. She reduced the amount of food she was eatiBloated-Wng and particularly focused on consuming less carbohydrate. She was so strict that during the weekdays the majority of her meals consisted of salads and proteins.

Just like clients, all trainers should have goals. As Michelle’s manager, I was also coaching her. By the time it got to Friday, Michelle would hop on the scales to find her hard work had been rewarded. On this particular week, she had lost 1 kg and was now 59kg. We exchanged a 5 and for the remainder of the day, Michelle was high spirited. I even noticed her dancing around the studio when she thought no one was watching.

Monday morning came, as Mondays do. Michelle wasn’t supposed to weigh in until the next Friday, but of course she did. Michelle said she knew that it wasn’t going to be good, because she had overindulged a little. She was right. It was terrible. Michelle was now 61kg. Michelle’s emotions quickly switched to that of frustration and disappointment, the opposite of how she felt on Friday. All her hard work had seemingly been undone.

The real problem with this scenario was that it was a frequent occurrence. Michelle was slowly improving her physique over time; she was also riding a rollercoaster of emotions as her weight dramatically changed during the week.

I don’t like to use numbers, but each 1 kg of weight loss is equivalent to about 7000 calories. Unless you were eating approximately 14,000 calories extra over the weekend, it’s very unlikely you could gain 2kg over a weekend. Let’s put that in context. For those who party it’s about 200 vodka soda limes or for those who love fast food, it’s about 50 cheeseburgers. Knowing Michelle, as I did, that simply did not happen.

Michelle had consumed minimal carbohydrates during the week both because she was eating less food and because she had chosen to reduce them. Over the weekend she went out to dinner with friends and ate a little more liberally. She enjoyed some pasta, a little dessert, and a few glasses of wine. Michelle consumed more carbohydrates in her diet but this could hardly explain an extra 2kg on the scales.

How could this be you may ask?

Various studies attribute the rapid weight loss experienced by individuals on a low-carb diet is mostly due to water loss. In one of these studies subjects lost as an average of 1.7kg of water, with one subject losing 4.3kg. [1]

Even a small change to one’s diet such as dropping calories or changing the types of foods eaten will alter levels of water retention. It’s worth noting that individuals had very different weight loss responses.

In a separate study it was found that re-feeding of carbohydrates after a low carb diet can result in weight gain up to twice normal levels.[2] Theoretically, if the average person lost 1.7kg after reducing carbohydrates they could potentially gain an additional 1.7kg and weigh an extra 3.4kg!

Water retention is a dangerous, often misunderstood psychological trap. Many a person has given up on their weight loss goals after a Monday morning weigh in. It’s the emergence of this weekday dieter just like Michelle which explains why society is becoming more and more ‘carbophobic’.

You haven’t lost or gained 2kg of fat.

It’s just water.

Andrew

[1]Kreitzman, S.N., et al.  Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition.  Am J Clin Nutr.  56:292S-293S, 1992.

[2]Bergström, J., et al.  Diet, muscle glycogen and physical performance.  Acta Physiol Scand.  71(2):140-150, 1967.

LESSONS FROM AN OLDER BROTHER

As I walked inside the front door I was greeted with by a surprisingly large grin. It was my youngest sister; she had recently arrived home from the organic markets and proceeded to tell me about the ‘healthy’ shop she had just completed.I didn’t think too much of it until about an hour later when we crossed paths in the kitchen. I noticed her spreading a very generous dollop of ‘healthy’ organic macadamia butter inside a piece of celery. After investigating the food label I estimated each celery treat to be about 500 calories, which would equate to about one third of her food for the day.Unfortunately I soon found out that this was her third indulgence in a ‘healthy’ celery stick that day.

Andrew

ANDREW’S WAR AGAINST ISAGENIX

Just briefly,I know I may upset a whole bunch of people,I don’t really care.

If you live somewhere near me on planet earth there is absolutely no doubt you’ve heard about Isagenix. For those living under a rock Isagenix consists of a suite of products to be used in various combinations for ‘nutritional cleansing’, detoxification, and supplementation. The products aid in weight loss, improve energy and performance, and support healthy aging. They allegedly burn fat while supporting lean muscle.

Before you make a substantial investment allow me to weigh in with some food for thought.

Isagenix are marketed in such a way that they appeal to human emotions. They provide a ‘silver bullet’ solution to all our health desires and problems. Unfortunately I’m not sure they deliver, here’s why:

As a means of weight loss there is absolutely no evidence that suggests Isagenix will get you results any faster than a calorie deficit nutritional program. Isagenix have no magic, their claim that they burn fat while supporting lean muscle is outrageous. I propose that there ‘success’ comes from tricking one into eating less food, and yes, in most cases if you eat less food you will lose weight.

Concerning detoxification in general, I argue that our bodies are designed to deal with toxins on a regular basis. We are made to filter out toxins effectively without supplementation.

What happens when you finish Isagenix? Are you going to stay on Isagenix for the rest of your life? Doesn’t sound like the provider of a long term solution to me.

Also…..

I enjoy eating actual food.

PS

If anyone can help me, I was unsure whether their promoter was trying to sell me Isagenix,

…..or sell me selling Isagenix?

LIGHTING YOUR METABOLIC FIRE #2

I used to prescribe 5-6 meals day.
NOT anymore.Here’s just 1 reason why:In a recent study 2 groups were fed identical diets of different frequencies: 3 meals per day, and 14 meals per day. The results of this study reject the concept that a high meal frequency will help boost your metabolism or control appetite. The results showed the opposite. 14 meals marginally slowed metabolic rate and controlled blood sugar less effectively than 3 meals.

I recommend that each individual’s meal frequency should be dictated by personal preference. There appears to be no added benefit to eating more frequently.

Munsters, M.J., and W.H. Saris. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLoS One.

LIGHTING YOUR METABOLIC FIRE

 I want you to do yourself a favour.This is really important.The next time you encounter someone or something telling you how to light, stoke, or jump start your metabolism PLEASE cover your ears, ignore, even run.

You can make an exception to this rule, but only if it’s me and like usual I’m poking a stick.

We can actually speed up your metabolism but not in the silver bullet like way the media depicts.

One claim is that eating 6 small meals over 3 larger meals provides the effect of adding kindling to the fire in your belly which keeps the metabolism blazing.

Stop.

Breathe.

Think about it.

It’s RIDICULOUS.

Over coming weeks I will be exploring meal frequency and whether science can defend the individual fireplace inside of us.

I hope I haven’t made it to clear where I stand.

Andrew

SALT IS EVIL

WARNING- This following does not apply to you if you have a pre-existing medical condition that warrants the reduction of sodium.I love Salt!

I love salt even more so than anything sugary or any chocolaty treat.

If you ask me life is a miserable existence without salt.

Salt is possibly nature’s greatest and most commonly used flavor. In my mind far to many people deprive themselves of it unnecessarily. Salt can certainly increase certain health risk, particularly high blood pressure, but moderation and a ‘healthy’ lifestyle will likely reduce any damage. I’m not saying go crazy, although I am wanting you to rethink your opinion.

In Australia we have a ‘suggested dietary target’ of 1600 mg. However, recent research suggests that the range for average populations should be between 2,645 mg to 4,945 mg. This amount was associated with the best cardiovascular and mortality outcomes. Intakes BOTH below 2,645 and above 4,945 are associated with increased mortality risk. Those who critiqued the research called into question the scientific basis for sodium reduction and deducted that good health and good blood pressure can be associated with much higher levels of sodium intake than we are currently recommended.

On a personal note I find it nearly impossible to keep my sodium intake below 3,000 mg. To me sodium reduction makes little sense and it’s not very practical. In fact, I actually recommend to all my clients to use salt within reason as a way of flavoring food. Salt has does not consist of fat, carbohydrate or calories so it will not make you gain body fat.

Moderately salt your meats, maybe even add a little soy sauce to that stir fry. Salt can enhance the value of your food and IS necessary.

Salt has quite an underserved bad reputation.

Don’t say anything bad about my favourite little brother, I’ll be listening.

Andrew

Graudal, N., et al. Compared with usual sodium intake, low- and excessive-sodium diets are associated with increased mortality: a meta-analysis. Am J Hypertens. Apr 26, 2014

POTATOS ARE EVIL

I bet you’ve been told it a million times before.“Don’t eat potatoes, they’ll spike your insulin levels and cause you to store more fat.”Unfortunately, I once preached it myself.

I’ll even go as far as saying that you’ve been misled by the uniformed.

For those of you unaware Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. High GI foods have often been labelled as having a negative effect on a number of health markers.

High GI foods that we are told to stay away from include potatoes, rice, pasta, bread, sugar, bananas and watermelon.

However,

What is often forgotten is that combining foods of different GI’s, and/or adding in protein and fat can dramatically lower the GI.

In one particular study a high glycemic potato was consumed in a meal and without. When consumed in a meal containing proteins and fats the meal was low GI. The researchers concluded that individual food GIs are worthless when trying to determine the GI of a mixed meal.

The GI of food is relevant if you were to consume a Coca-Cola on its own. If you wish to eat your beloved potato have it in a mixed meal like you were going to anyways.

The potato has been horribly mistreated.

Hopefully you didn’t hear it from me.

Andrew

JUST FYI- LOW CARB

I discussed this in detail the other day and decided it was important enough to deserve a summary.

In the world of weight loss what works best for us is unique to our own. Low carb diets can be effective for improving body composition and health. Those coaches who continue to deny scientific evidence will have us believe that going low carb provides a metabolic advantage for fat loss compared to a non-low carb approach. Their approach may get you results, however, it will do so no faster than any other approach where protein intake is kept high enough and a consistent calorie deficit is sustained.

YOUR HEALTHY IS NOT MY HEALTHY

Each day new clients tells me they are eating “healthy.” A client may explain that they eat a lot of fruit, vegetables, lean meats, gluten free, no carbs, you name it. I even get told that my nutritional services won’t be required!I reply by asking my new client why they are overweight, or why they don’t have the toned abs and legs of their dreams.Often my new client doesn’t know how to respond.

The reality is that just because you eat “healthy” it does not mean you will lose weight.

Overriding all, if you eat more calories than you burn you WILL put on weight. Everyone defines healthy eating differently, and it is very easy to overeat on a “healthy” eating plan. To ensure success you need to understand how many calories are in each meal you eat. Just making the change to “healthy” has no magical weight loss properties.

If you aren’t tracking calories you’re fiddling in the dark.

Andrew

IS UNDER-EATING KEEPING YOU FAT? #2

Earlier this week I posted IS UNDER-EATING KEEPING YOU FAT? Please go back and read the article now if you have not already. I received a number of messages from surprised responders asking “is that me?” I thought I would cover a little more information.From my experiences with clients I’ve found the most common under-eaters to be those who have very active jobs such as waitresses, nurses and even teachers. They passively exercise throughout the day and are unaware of the extra food they need to consume.The other population who also struggle to eat are cardio queens. The cardio queen will typically be exercise-obsessed. They frequently use the gym for its treadmills, bikes, and classes. They may spend 2 or more hours slaving away each day. They often have minimal muscle tone and feel unrewarded for their effort.If you are one of these 2 populations, appear to be doing everything right and can’t seem to lose weight, it’s time for a rethink. Just by adding a little more quality food, clients tend to have more energy, start losing weight again and are able to build muscle mass. A great coach who understands nutrition could really change your body. He/she will provide you with an accurate calorie intake and start your journey to those toned thighs and abs you deserve.I’ve provided a meal plan just to give you an idea of what 1500 calories looks like. This program would be for a 70kg sedentary female looking to lose weight and training 3x a week. If you have a very active job and/or train many hours a week you may need to multiply the food on this meal plan by almost 2!Let me know.. is this you?Andrew
meal plan 1

 

 

PRO PROTEIN #2

Protein is more filling than both carbohydrates and fats.By consuming a high protein diet we are left fuller for longer and our hunger can be blunted for hours.A recent study compared common protein sources to determine which was the most filling. The study found that the food with the greatest hunger suppressing effect was whey protein powder.

A word of warning, we must not confuse hunger with appetite. Hunger is the mechanism that makes sure that your body gets the fuel it requires to function well. Appetite is desire for food because it is appealing. Unfortunately, eating more protein will not stop a ravenous appetite. Those cravings for ice cream, chocolate and other treats are going to require a little more will power.

Transformation Tip- I tell my clients who are having trouble controlling their hunger to consume 60g of protein from whey protein powder before 11am. Those who follow this protocol often report eating less frequently and when they do, in smaller portions. I like to blend a banana, natural cacao protein powder, a little skim milk and ice to make a delicious breakfast or mid-morning shake.

Andrew

PRO PROTEIN #1

Protein has 4 calories per gram.

However, the body requires more energy to break down protein than carbs or fats.

When we take into account this excess energy expended the actual calories per gram is closer to 3.

Let’s compare an average female who eats 15% of her food as protein to her friend who eats 40% protein. The friend can eat almost 100 calories more throughout a day and have an equal energy balance.

Andrew

“SO… I’M NOT EATING CARBS”

That’s interesting.What were the factors that lead to this decision (In my most serious consulting voice? So you read ‘Celebrity Goss Magazine’s’ article on Kim Kardashian losing 10kg by removing them from her diet? Clients and I frequently visit this conversation. No. Not Miss Kardashian, but low carbohydrate diets. You may expect it grow old, rather I anticipate and look forward to these conversations. I’m a real believer that education provides the empowerment needed for change. You’re probably beginning to understand that I hold little love for low carbing. Let me explain. For reference I consider a low carbohydrate diet to be less than 20% of ones ratio of foods. Carbohydrates are our primary source of energy. When they removed from our diet we are forced to use dietary fat as fuel. Common side effects of carb restriction may include muscle loss, dehydration causing scale weight fluctuations, feeling slow or foggy and lethargy. Some people even develop a strange body-odor. Remember that kid at school who brought boiled egg sandwiches and stunk out your entire classroom? In some cases if carbs are severely reduced we can even miss out on essential nutrients.Not eating carbs is a real inconvenience. Try ordering low carb at an Italian restaurant for your friends’ birthday. Snacking can be difficult when you no longer have the option of grabbing a sandwich or piece of fruit on the run.

Both fluff media and low carbohydrate proponents will have us believe there is an advantage to the low carbohydrate diet. There may be a very small advantage, but not to the extent or for the reasons we are often lead to believe. We are told about a ‘metabolic’ advantage, a positive effect on insulin management, and other glorious magic. I’ll be discussing some of these claims, although they are topics in future articles.

My clients get amazing results eating carbohydrates. In my experience results come at exactly the same rate as its low carb counterpart. I’ve tried and tested low carbs. Please don’t cull a food group. I mean, you can if you want, but it’s a real lifestyle sacrifice and completely unnecessary.

Andrew

IS UNDER-EATING KEEPING YOU FAT?

I often get asked who I enjoy training more, males or females.I’m not one to ever shy away from a challenge, so my answer, females.

You’re going to have to forgive the stereotype so early in our communications,
Let me explain.
People fit into 2 categories, over-eaters and under-eaters. Both have trouble losing weight equally. Believe it or not, I actually spend more time asking clients to increase the quantity of their foods rather than decreasing.That’s absurd right?

Back to my stereotype, women tend to have an underlying belief that eating less will result in losing more weight, men are more commonly overeaters. Women generally hold greater obsession with weight often resulting in drastic and dramatic ways of losing. Unfortunately a lot of methods only result in short term success. In many cases various low calorie diets similar in nature are followed for years. The scary thing is that these diets probably never even worked. They certainly didn’t get them any closer to that toned bikini body in their dreams. It makes it very easy to understand why people give up so easily.

Can you imagine the reaction when I ask one of my new under-eating clients to eat more? Thing is, it’s over 50% of my females. I love my job. One reason being the watching of a light bulb moment as client education becomes new hope.

For years this person may have been starving themselves at 1200 calories a day. I’ve even had clients tell me they’re eating as little as 500 calories a day. I may be looking to bump them up over 1700 depending on exercise and lifestyle factors.

It hurts. For years you may have been working your butt off wondering why it’s not working.

When limiting yourself to such extremes you’re starving yourself excessively. The body is very smart and begins to make efficiency cuts. This process is a subconscious decrease in physical activity and results in slowing of the metabolism. You won’t notice, but you will move less conserving much needed energy. Running optimally you may burn 1700 calories a day at rest, after years of dieting you may burn only 1300. What this means is that if you want to continue losing weight you have to cut more and more calories.

We need to fix that!

A study was completed on Biggest Loser contestants in which they calculated the average metabolic slowdown was about 800 calories post competition. If we are to avoid this metabolic slowdown it is necessary to lose weight slowly.

I see this mistake made every single day. I attribute a lot of my coaching success to the addition of just a little quality food.

If you are an under-eater you’ll be getting more information in future posts.

Andrew