Our Step-By-Step Blueprint To Losing the Love Handles, Thinning your Thighs and Feeling Great Without Sabotaging Your Social Life
Yes You Can Lose Weight and Have a Life!
-Click the Photo for For Your Free Guide-
6 Simple Food Substitutions So You Can Eat More Food
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 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 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 a meta-analysis of 2,516 articles and 26 studies showed no benefit or detriment to gluten containing whole grain intake on body weight.
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.
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.
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 eating 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. 
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. 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.
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.
I enjoy eating actual food.
If anyone can help me, I was unsure whether their promoter was trying to sell me Isagenix,
…..or sell me selling Isagenix?
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.
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.
Think about it.
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.
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.
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
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.
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.
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.
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.
A word of warning, we must not c…onfuse 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.
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.
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.
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.