Tag: diet

low carb vs low fat diet for weight loss

Low carb vs low fat diets for weight loss?

Posted dgreenisfitPosted in Diet

The low carb vs low fat diet for weight loss has been debated at length. The ultimate question is does it make a difference in weight loss when choosing a low carb vs low fat diet. There has been a great deal of research on this topic. Recently an article on the DIETFITS Randomized Clinical Trial was published in the Journal of the American Medical Association helping us answer this question.

Randomized clinical trials (RCTs) are one of the best methods of research. RCTs provide scientifically tested answers to tough questions. This study was particularly good because it studied over 600 overweight people. It is always nice to study a large number of people as smaller studies may either prevent you from seeing a significant (mathematical statistical difference) or make you think there is a difference when there is or isn’t one just by chance alone.

So in this study over 600 overweight people were observed while following either a low fat or low carb diet. The people in the study were monitored for an entire year. The participants were counseled on healthy food choices depending on the diet they were randomized to.

Low Fat Diet

The people on the low fat diet had a macro breakdown of 48% cards, 29% fat, and 21% protein.

Low Carb Diet

The people on the low carb diet had a macro breakdown of 30% carbs, 45% fat, and 23% protein.

The weight change was a loss of 5.3kg (11.6lbs) for the people on the low fat diet and loss of 6.0kg (13.2lbs) for those on the low carb diet. This difference was not statistically significant, meaning the difference in weight loss between the two groups could have happened by chance alone. However, over 10lbs of weight loss is great!

There was no strict caloric limit set, just essentially instruction on choosing healthy foods and limiting calories from certain categories based on the diet they were randomized to. Each person at the start of the study was limited to either 20g/carbs or 20g/fats. People then increased those in small increments each week until they felt they were at a comfortable diet they could sustain. It was determined that both groups were in around a 500-600 calorie deficit.

Both groups received basic information such as
  1. Maximize vegetable intake.
  2. Minimize added sugars, refined flours, and trans fats.
  3. Focus on whole foods that were minimally processed.

My take away from this study is similar to most of the information that we have put out before calories are what matter. To lose weight you must be in a caloric deficit. It matters much less the exact break down of the macronutrients that you consume. This study reinforces that you can pick a diet what works best for you body/lifestyle. If you can find a diet that you can stick with consistently and maintain a caloric deficit you will likely find success in your weight loss journey.

Sources for low carb vs low fat diets:

Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial.

 

Girl running fasted cardio

Is there a benefit to fasted cardio?

Posted JacobPosted in Cardio

A lot of people try different things to help them lose weight. Some people change their diet, some change the frequency of their meals and others experiment with their workouts.  Something I have done in the past is fasted cardio, but does it help weight loss? In one study 6 active men switched between fasted and fed cardio. The end result was that lipolysis increased in fasted individuals. When this happens the body break down more  fat than can be used but ultimately the unused fat is then restored back in the body again as fat. Another study was done with 20 healthy females half performing fasted cardio and the other half eating before hand. After 4 weeks the study concluded that both groups lost a good amount of weight however the difference between the 2 were not noticeable. Some evidence shows that fasted cardio can be bad for building muscle. After 6 subjects pedalled for an hour they had a 10.4% protein breakdown. We can also perform better with a meal before a workout. It was found in a study that comparing a meal three hours before a workout to a fasted workout that individuals could resist fatigue more than the fasted subjects.

In conclusion here are some key points we found to fasted cardio/ workouts.
  • Fasting causes you to breakdown more fat than the body can use during exercise. Unfortunately the unused fat is restored back in the body.
  • The weight loss difference between fasted cardio and pre-fed cardio are not noticeable.
  • Fasted cardio isn’t optimal for anyone looking to put on muscle mass.
  • Eating before a workout can provide a better training session and decrease fatigue when compared to fasted cardio.
Sources for fasted cardio:

Body composition changes associated with fasted versus non-fasted aerobic exercise

Does Cardio After an Overnight Fast Maximize Fat Loss?

Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise.

Effect of initial muscle glycogen levels on protein catabolism during exercise.

The effect of a preexercise meal on time to fatigue during prolonged cycling exercise.

 

Intermittent fasting lady with weightloss

Intermittent Fasting the down and dirty science

Posted DylanPosted in Diet

Intermittent fasting comes in a few different forms. Let’s discuss the science. One type of intermittent fasting is called alternate day fasting. In this type of dieting people will skip a day of eating food. On the days that they are not fasting, they typically eat what they want in test subjects this is called eating ad libitum. In some other types of intermittent fasting people only eat during a window of time during a day. For example setting an 8 hour block of the day and then not eating the other 16 hours.  Other versions involve drastic reductions (60-75%) in your typical caloric consumption on pseudo fasting days. Alternate day feeding in its purest form the diet does not actually decrease the amount of calories consumed but rather the frequency of meal ingestion. As far as the science goes there is a pretty good amount of data from animal studies. The human data is a bit lacking and many of the studies done unfortunately lack control groups.Sometimes calories are still decreased in the human studies causing a confounding in which we cannot tell if effects on the body are due to fasting or due to caloric restriction.

Studies in Animals

Studies of intermittent fasting in animals has been profound showing delayed onset and progression in brain diseases such as alzheimer’s, parkinson’s, and huntington’s disease. Studies have also shown decreases in blood sugar and lower risk of diabetes. Heart attack damage is less and unhealthy changes in the heart after a heart attack are also decreased in animals under an intermittent fasting diet. Animals tend to have a lower heart rate and decreased blood pressure and cholesterol levels. One are that has been studied in animals and not at all in humans is cancer during intermittent fasting. Animals studies have shown that those with cancer live longer when intermittent fasting and the risk of lymphoma is lower.

Studies in Humans

The data in humans is a bit less extensive and also less impressive. Psychology journals have published that humans during intermittent fasting have increased alertness and arousal. Our daily blood sugar levels do not become much lower although some studies have showed less insulin resistance leading to a possible lower risk of diabetes and a slightly higher HDL (good cholesterol), which can be cardioprotective. Diets as we know are very difficult to adhere to. A study comparing traditional dieting to intermittent fasting found both groups to lose weight and fat at the 2 month mark. When those groups were looked at again at the 6 month point the alternate daily feeding group had had better results.

The studies in animals are very interesting and it will be cool to see what else we find in human studies. At this point it is tough to make conclusions on if it’s worth the effort to adhere to an alternate day feeding diet. I am hopeful that the animal research will translate over to results in humans in the future research studies.

Sources:
  1. Alternate-day fasting and chronic disease prevention: a review of human and animal trials
  2. Impact of intermittent fasting on health and disease processes.
  3. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism
  4. Effect of intermittent fasting and refeeding on insulin action in healthy men
  5. Caloric restriction and intermittent fasting: Two potential diets for successful brain aging
  6. Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer’s disease
  7. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems
  8. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake

 

lose fat

Why it’s harder to lose fat as you progress in your diet

Posted JacobPosted in Diet

As you diet you may find it gradually getting tougher to fight your appetite and lose fat. Truth is as we lose weight our bodies respond to the change and try to preserve our energy or fat stores. Changes in hormones and metabolism are the biggest factors in the increasingly difficult task of cutting weight and lose fat. Then once you reach your goal you might find it incredibly easy to put fat back on or put on even more than you started with! There are many natural reasons why these things happen.

First off hormones control many of the body’s responses and are important to understand. As weight decreases different hormones increase and decrease in the body. As for hormones that decrease you will see hormones such as leptin, insulin, thyroid hormones and even testosterone drop. Leptin is important for energy expenditure and satiety (feeling full.) In a study of lean bodybuilders preparing for competition they tested for their leptin changes three times at 11 weeks, 5 weeks, and 3 days before competition. Just at 5 weeks out their leptin levels dropped by 27.7% and dropped more when tested 3 days out. Insulin is helpful in preventing muscle protein breakdown and hunger. Thyroid hormones specifically triiodothyronine (T3) is important in increasing metabolism. Lastly, we have testosterone which help via its muscle building properties. In a study done with 19 male ameture wrestlers they found that very low body fat and or large losses of body fat adversely affected their serum testosterone levels. Now there are two important hormones that increase during cutting, ghrelin and cortisol. Ghrelin affects hunger and appetite and is what makes fighting the urges to eat even harder. In the same study that I mentioned above researchers found at the 5 week mark that ghrelin increase by 20.4% and found another 6% increase by 3 days out. Cortisol affects muscle protein breakdown so an increase in both of these hormones shows how losing weight becomes increasingly difficult.

Metabolism is huge in weight loss and it changes drastically when trying to lose fat. There are several important areas of metabolism REE (resting energy expenditure) which makes up BMR (basal metabolic rate), NEAT (non exercise activity thermogenesis), TEF (thermic effect of food), and EAT (exercise activity thermogenesis).  In a study of obese men and women on a caloric restricted diet their REE decreased. It was noted that after eight weeks the men seen a 963 KJ/day drop in REE and women seen a 614 KJ/day drop, essentially meaning their metabolism slowed down. This is likely due to the body trying to conserve energy because it perceives the food caloric restriction as starvation. NEAT which includes activities such as walking around or even fidgeting is reduced on a caloric restricted diet further lowering energy you burn during normal daily activities. TEF (accounts for 10% of metabolism) and is reduced as you decrease food intake also essentially burning less as you consume less. Lastly we have EAT also goes down due muscle efficiency and due to loss of weight meaning it’s easier to perform tasks requiring less energy because you are moving less of your body weight. Overall, these aspects of metabolism come together to make your TDEE (total daily energy expenditure) and as you can see it is reduced especially in cases of lower body fat.

These factors cause us to hold onto weight and make it harder to lose fat, especially the last little bit.

So when we finally finish the diet and eat normally again why is it that we can add fat on and easily pack on the pounds? It’s because your metabolism stays slowed down for some time making it easier to gain weight, because your body is using less energy. During this time your hormones are in a altered state which also predisposes you to weight gain. Going back to your regular diet can make you end up at the same weight as before and in some cases even heavier. The best thing to do after a diet is to reverse diet. Reverse dieting is slowly adding calories back into your diet. This gives time for your body to ramp your metabolism back up. Reverse dieting can prevent you from losing all the hard work you put in. Keep in mind while cutting to make sure to eat enough protein and lose weight at a moderate pace. Doing this will preserve as much LBM (lean body mass) as possible.

At the end of the day your body will fight you more and more as you lose fat. It’s a natural response to prevent the body from starving and completely losing all its energy stores. The biggest thing is focusing on a good diet, staying dedicated in the gym and keeping focus on your goal. Make sure after your diet not to overeat or binge, you don’t want to do all that work for nothing!

Sources for lose fat:

Rossow LM, Fukuda DH, Fahs CA, Loenneke JP, Stout JR: Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013, 8: 582-592.

Maestu J, Eliakim A, Jurimae J, Valter I, Jurimae T: Anabolic and catabolic hormones and energy balance of the male bodybuilders during the preparation for the competition. J Strength Cond Res. 2010, 24: 1074-1081. 10.1519/JSC.0b013e3181cb6fd3.

Maclean PS, Bergouignan A, Cornier MA, Jackman MR: Biology’s response to dieting: the impetus for weight regain. Am J Physiol Regul Integr Comp Physiol. 2011, 301: R581-R600. 10.1152/ajpregu.00755.2010.

Maestu J, Jurimae J, Valter I, Jurimae T: Increases in ghrelin and decreases in leptin without altering adiponectin during extreme weight loss in male competitive bodybuilders. Metabolism. 2008, 57: 221-225. 10.1016/j.metabol.2007.09.004.

Rosenbaum M, Hirsch J, Gallagher DA, Leibel RL: Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. Am J Clin Nutr. 2008, 88: 906-912.

Kim B: Thyroid hormone as a determinant of energy expenditure and the basal metabolic rate. Thyroid. 2008, 18: 141-144. 10.1089/thy.2007.0266.

Margetic S, Gazzola C, Pegg GG, Hill RA: Leptin: a review of its peripheral actions and interactions. Int J Obes Relat Metab Disord. 2002, 26: 1407-1433. 10.1038/sj.ijo.0802142.

Rooyackers OE, Nair KS: Hormonal regulation of human muscle protein metabolism. Annu Rev Nutr. 1997, 17: 457-485. 10.1146/annurev.nutr.17.1.457.

Hagmar M, Berglund B, Brismar K, Hirschberg AL: Body composition and endocrine profile of male Olympic athletes striving for leanness. Clin J Sport Med. 2013, 23: 197-201. 10.1097/JSM.0b013e31827a8809.

Weyer C, Walford RL, Harper IT, Milner M, MacCallum T, Tataranni PA, Ravussin E: Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment. Am J Clin Nutr. 2000, 72: 946-953.

Witbracht MG, Laugero KD, Van Loan MD, Adams SH, Keim NL: Performance on the Iowa gambling task is related to magnitude of weight loss and salivary cortisol in a diet-induced weight loss intervention in overweight women. Physiol Behav. 2012, 106: 291-297. 10.1016/j.physbeh.2011.04.035.

Tomiyama AJ, Mann T, Vinas D, Hunger JM, Dejager J, Taylor SE: Low calorie dieting increases cortisol. Psychosom Med. 2010, 72: 357-364. 10.1097/PSY.0b013e3181d9523c.

Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J: Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 2011, 365: 1597-1604. 10.1056/NEJMoa1105816.

Rosenbaum M, Goldsmith R, Bloomfield D, Magnano A, Weimer L, Heymsfield S, Gallagher D, Mayer L, Murphy E, Leibel RL: Low-dose leptin reverses skeletal muscle, autonomic, and neuroendocrine adaptations to maintenance of reduced weight. J Clin Invest. 2005, 115: 3579-3586. 10.1172/JCI25977. 

Mettler S, Mitchell N, Tipton KD: Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010, 42: 326-337.

Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD: A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003, 133: 411-417.

Bopp MJ, Houston DK, Lenchik L, Easter L, Kritchevsky SB, Nicklas BJ: Lean mass loss is associated with low protein intake during dietary-induced weight loss in postmenopausal women. J Am Diet Assoc. 2008, 108: 1216-1220. 10.1016/j.jada.2008.04.017.

Ravussin E, Burnand B, Schutz Y, Jequier E: Energy expenditure before and during energy restriction in obese patients. Am J Clin Nutr. 1985, 41: 753-759.

Leibel RL, Rosenbaum M, Hirsch J: Changes in energy expenditure resulting from altered body weight. N Engl J Med. 1995, 332: 621-628. 10.1056/NEJM199503093321001.

Weigle DS: Contribution of decreased body mass to diminished thermic effect of exercise in reduced-obese men. Int J Obes. 1988, 12: 567-578.

Weigle DS, Brunzell JD: Assessment of energy expenditure in ambulatory reduced-obese subjects by the techniques of weight stabilization and exogenous weight replacement. Int J Obes. 1990, 14 (Suppl 1): 69-77. discussion 77–81

Doucet E, Imbeault P, St-Pierre S, Almeras N, Mauriege P, Despres JP, Bouchard C, Tremblay A: Greater than predicted decrease in energy expenditure during exercise after body weight loss in obese men. Clin Sci. 2003, 105: 89-95. 10.1042/CS20020252.

Rosenbaum M, Vandenborne K, Goldsmith R, Simoneau JA, Heymsfield S, Joanisse DR, Hirsch J, Murphy E, Matthews D, Segal KR, Leibel RL: Effects of experimental weight perturbation on skeletal muscle work efficiency in human subjects. Am J Physiol Regul Integr Comp Physiol. 2003, 285: R183-192.

Tappy L: Thermic effect of food and sympathetic nervous system activity in humans. Reprod Nutr Dev. 1996, 36: 391-397. 10.1051/rnd:19960405.

Ravussin E, Lillioja S, Anderson TE, Christin L, Bogardus C: Determinants of 24-hour energy expenditure in man. Methods and results using a respiratory chamber. J Clin Invest. 1986, 78: 1568-1578. 10.1172/JCI112749.

Miles CW, Wong NP, Rumpler WV, Conway J: Effect of circadian variation in energy expenditure, within-subject variation and weight reduction on thermic effect of food. Eur J Clin Nutr. 1993, 47: 274-284.

Chaston TB, Dixon JB, O’Brien PE: Changes in fat-free mass during significant weight loss: a systematic review. Int J Obes. 2007, 31: 743-750.

Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J: Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011, 21: 97-104.

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-7

https://www.ncbi.nlm.nih.gov/pubmed/14715917

http://jamanetwork.com/journals/jama/article-abstract/402153

 

Artificial sweeteners

Artificial sweeteners and what you need to know!

Posted JacobPosted in Diet

There are thousands of foods and supplements that use artificial sweeteners now. They are in your protein, your preworkout, BCAAs and many other food products. The main concern is how safe these are and what side effects they may have on the body. Many people who go on a diet try to save themselves from eating more calories by switching to diet drinks or adding low calorie sweetener. I personally use low calorie powders or add artificial sweeteners such as stevia to my oatmeal and other foods to add flavor without the excess carbs. Aspartame, saccharin, sucralose, acesulfame K, neotame, stevia and tagatose are all sweeteners that you will see in products today.

Aspartame has been heavily discussed and many people are determined to avoid it. Aspartame is 200 times sweeter than normal sugar and studies have suggested some benefits from consuming it. Animal studies showed that it may have possible benefits such as anti-inflammatory and analgesic properties. However studies have also shown aspartame might also negatively influence the body. In 2005 research was done by the Ramazzini Foundation in Italy. They concluded that aspartame had carcinogenic properties in rats and that even 20 mg/kg body weight of aspartame daily poses carcinogenic effects. However, in 2009 European Food Safety Authority looked over the Ramazzini Foundation study and reported that the tumors had developed by chance and not due to the exposure to aspartame. The topic is very controversial on whether the findings of carcinogenic properties are true or not. Overall the sweetener is generally considered safe to consume.

Saccharin is the first artificial sweetener used and was discovered over 100 years ago. In the past saccharin use was very controversial because of a study done in 1960. The study showed an increase of bladder cancer in rats. Although this finding was alarming in animals the International Agency for Research on Cancer changed its status of possibly cancerous to not cancerous to humans even with animal trials against it because of interspecies differences. While there is not a ban on it in the US other countries restrict its use and others have banned it completely.

Sucralose is used in many supplements I take and is 600 times sweeter than sugar. It is widely considered safe even with people diagnosed with diabetes. Over a three month period 128 people diagnosed with diabetes were monitored and the use of sucralose resulted in no adverse affect in control of blood sugar. One downside is that it does promote tooth decay unlike some other artificial sweeteners. These studies have been recently been contradicted by new studies on non-caloric artificial sweeteners which in human studies have show a change in the absorption of glucose in the bowel, and sometimes leading to increased glucose levels in the blood. In the recent studies it was thought that artificial sweeteners themselves didn’t cause glucose to rise but actually allowed for increased absorption of actual glucose in the bowel. It was also thought that artificial sweeteners decreased GLP-1 a signaling molecule which keeps glucose levels from getting too high. 

Acesulfame K is great for many products because of its solubility and it remains stable under high temperatures. Just like sucralose it is viewed widely safe around the world.

Stevia is an artificial sugar I use all the time during meal prep. I put it in my oatmeal and on my sweet potatoes. It comes from the plant Stevia rebaudiana, and is found in most stores. Stevia has been studied and showed to be safe to consume with its acceptable daily intake of 4 mg/kg of body weight.

Tagatose is related to fructose chemically. In large doses this sweetener can cause diarrhea, nausea, and flatulence. Other than that it is generally recognized as safe by the FDA.

Neotame is rarely used and is 8000 times sweeter than sugar. It resembles aspartame however is more stable and is recognized as safe to use by the FDA.

At the end of the day it’s up to you to decide whether you want to include these in your diet or not. I use them all the time and don’t mind it if it’s in my food or supplements considering it saves me calories and helps me get a satisfied sugar craving without the net caloric gain. There are studies out there that have been conducted on rats showing an increase in food consumption and appetite however if you stick to a strict eating routine this shouldn’t be a problem for you.

Sources for artificial sweeteners:

Pradhan S, Shah UH, Mathur A, Sharma S. Experimental evaluation of antipyretic and an-algesic activity of aspartame. Indian J Pharmacol. 2011;43:89–90 

LaBuda CJ, Fuchs PN. A comparison of chronic aspartame exposure to aspirin on inflammation, hyperalgesia and open field activity following carrageenan-induced monoarthritis. Life Sci. 2001;69:443–54.  

Hampton T. Sugar substitutes linked to weight gain. JAMA. 2008;299:2137–8. 

Swithers SE, Davidson TL. “A role for sweet taste: Calorie predictive relations in energy regulation by rats” Behav Neurosci. 2008;122:161–73.

DeNoon, Daniel J. Reviewed by Charlotte Grayson Mathis MD. “Drink More Diet Soda, Gain More Weight? Overweight Risk Soars 41% with Each Daily Can of Diet Soft Drink”, Web MD Medical News (2005)

Artificial Sweeteners May Damage Diet Efforts

Lin SY, Cheng YD. “Simultaneous formation and detection of the reaction product of solid-state aspartame sweetener by FT-IR/DSC microscopic system.” Food Addit Contam. 2000;17:821–7 

Soffritti M, Belpoggi F, Degli Esposti D, Lambertini L, Tibaldi E, Rigano A. First Experimental Demonstration of the Multipotential Carcinogenic Effects of Aspartame Administered in the Feed to Sprague-Dawley Rats. Environ Health Perspect. 2006;114:379–85. 

Zwillich T. Aspartame Safety Study Stirs Emotions. Italian Study Shows Sweetener Promotes Cancer in Rats; FDA Says It’s Safe. 2007.

Reports of the meetings on Aspartame with national experts. ON-1641 Noted at the 36th Advisory Forum Meeting. 2010. May 19-20 

Grotz VL, Henry RR, McGill JB, Prince MJ, Shamoon H, Trout JR, et al. Lack of effect of sucralose on glucose homeostasis in subjects with type 2 diabetes. J Am Diet Assoc. 2003;103:1607–12.

Tagatose, the new GRAS sweetener and health product.

Impact of artificial sweeteners on glycaemic control in healthy humans

 

 

Omega-3 fatty acids

Fish oil (omega-3 fatty acids.) What are the benefits?

Posted JacobPosted in Supplementation

Some supplements are pure snake oil; meaning they’re sold by really sly villains with bad intentions and wont do a thing but waste your money, while others actually can benefit you. One supplement I normally take every day is fish oil. Fish oil has a lot of benefits that many people don’t know about. Fish oil is important because it contains Omega-3 fatty acids. Many of these supplements contain both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Some of the benefits of these fatty acids include reducing blood pressure, improving cardiovascular health, and recent studies suggest it can help with inflammation. In a clinical study they tested healthy women and men to see if omega-3 fatty acids had an effect on inflammation. For this study they had their subjects do eccentric arm curls while being restricted on their omega-3 intake for 14 days and then again after 7 days of omega-3 supplementation. At the end of the study they found that when omega-3 was added, muscle soreness was 15% less than the diet without it. However, if you are eating foods high in omega-3 fatty acids then you don’t really have to supplement with fish oil. A diet with good amounts of beans, flax, canola oil, and obviously fish will give you the adequate amounts of omega-3 fatty acids that you need.

Normally you can get it at most vitamin stores and the supplement its self is very cheap. When supplementing with fish oil the adequate intakes differ between age and sex. For most of the population from age 19+ the adequate intake of omega-3 fatty acids is 1.6g for men and 1.1g for women. The adequate amount also changes for pregnancy (1.4g) and lactation (1.3g). Unlike a lot of fats, the body can’t produce omega-3 fatty acids on its own which is why it’s important to include diets that supply the body with these fats or to use omega-3 supplementation. If you want to learn about more of the benefits of fat in your diet check out our YouTube video here. If you are interested in supplementing with fish oil here is a product that is highly rated by a third party company that checks the contents of the supplement and for impurities.

 

Sources for omega-3 fatty acids:

The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise

National Institute of Health: Omega-3 Fatty Acids

 

targeted fat loss

The myth of targeted fat loss. Can you really just lose belly fat?

Posted JacobPosted in Exercise

So many people want to lose weight and the first thing they normally want to get rid of is their stomach fat. There’s nothing more motivating than picturing yourself with a rock hard six pack. The idea of targeting a specific area of the body for fat loss is also referred to as is localized fat reduction or spot reduction. These methods are simply ineffective and the practice of targeted fat loss does not work. There are several studies supporting this. One study tested targeted fat loss in 14 men and 10 women. The participants completed ab exercises 5 days per week. The exercises consisted of 7 different abdominal movements and each exercise was performed for 2 sets of 10 reps. After doing this for 6 weeks they found that it had no effect on spot reduction of fat on their core. A similar 27 day study also focused on abdominal exercises for belly fat reduction. The results were the same and showed that spot reduction of fat was not seen in the participants in the study. The research on this topic goes beyond exercises of just the abdominal muscles. Another study looked at 104 subjects who performed resistance training in their non-dominant. At the end of a 12 week period they found that targeted fat loss did not occur in the non-dominant arm. These are just a few of the studies which display how focusing on a single body part to lose fat is not the right way to go about it. Truth is you lose fat in a generalized way throughout your body. You may notice that you lose or gain fat in some places first when dieting or falling off your diet.  This isn’t to say you shouldn’t train abs. There is no doubt that core strength is important within an overall fitness routine but sit ups will not help you lose stomach fat and get the six pack you want. The best way to chisel away fat is by sticking with a diet built for your personal goals and keeping up with a workout routine. If want to read an article on how to get started with weight loss check out our article on that topic.

Sources on targeted fat loss:

Effects of Sit up Exercise Training on Adipose Cell Size and Adiposity

Subcutaneous fat alterations resulting from an upper-body resistance training program.

The effect of abdominal exercise on abdominal fat.

 

Meals per day room calorimeter

How many meals per day should you eat? Does it matter? 

Posted DylanPosted in Diet

So you want to diet? You have read all about what to eat, how much to eat, and how many meals a day you need to consume. The question is does the number of meals per day really matter?

I personally have heard it countless times, you have to eat 6-8 small meals per day to keep your metabolism boosted. Oddly enough you hear the same thing when you are researching how to gain weight. The latter may make a bit more sense just because it’s hard to fit all those calories in just a few meals.

Science can help us answer these questions by actually measuring the metabolism of  people on various feeding schedules. Special tools such as room calorimeters can be used to do this. A room calorimeter is a sealed room a human can live inside. In this room everything and I mean everything is measured from a person, their urine, stool, and various gases. These measurements are subjected to formulas to determine an individual’s metabolic activity.

In these scientific settings feeding patterns from 2-7 meals per day have shown little difference in metabolic rate. One thing that I did find that was interesting is that some people who had lower meal frequency did have about a 10% higher PYY (peptide tyrosine tyrosine) level. PYY is signaling peptide in the gut that helps make you feel full. This is interesting especially with all the faddish craze behind intermittent fasting lately. I know intermittent fasters must get this question constantly. Don’t you feel hungry all the time? Maybe this is one way our body wards off hunger when were not eating frequently.

Our metabolism may not change but most scientific evidence shows that very low or high feeding schedules can decrease lean mass and lead to increased hunger. You won’t likely see much difference in your performance or function with a moderate number of meals (3 to 6 meals per day.) Just ensure that you get a moderate amount of protein with each meal, at least 20g.

What this evidence leaves us with is flexibility. We can intake food the way thats most convenient for our lifestyles. We can focus more on getting the right amount of calories and macronutrients rather than when we get them.

Sources for how many meals per day to eat:

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women

Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism.

Protein feeding pattern does not affect protein retention in young women.

 

Protein pulse feeding improves protein retention in elderly women.

International Society of Sports Nutrition position stand: meal frequency

 

curb your appetite water

Curb your appetite

Posted dgreenisfit2 CommentsPosted in Diet

When dieting to lose weight one of the hardest things is to find is a way to curb your appetite. Some days it is really easy to stick to the plan others I get the worst cravings to stray off the diet potentially ruining days to even a week of solid progress. However if I could contribute one way to curb your appetite and to stay on track that would have to be drinking water. Drinking water causes distention of gastrointestinal organs meaning you are fuller and less likely to eat. Gastric distention during meal ingestion activates vagal afferents, which send signals from the stomach to the brain and result in the perception of fullness. During competition prep I would constantly drink water to control my appetite. For 16 weeks of controlled dieting I only had 3 to 4 cheat meals. Water can help curb your your appetite and keep your mind and goals on track. Studies presented below show evidence for osmoreceptors (salt) and glucoreceptors (sugar) playing a role in satiety (feeling full). The studies also show that distention and pressure within the stomach help us feel full. In a study of 17 individuals for 8 weeks of water consumption at 1.5 gallons they had lower appetites, lower weight and body fat percentages as well! It’s hard getting in a lot of water in during the day especially if you are trying to hit a gallon to a gallon and a half of water. The best way to hit your water goal for the day is make yourself a schedule. Personally I make sure I drink 25-30 oz of water with every meal. I also make sure to drink the same amount right when I wake up, before and after I go to the gym or do cardio. There is 128 oz in a gallon so with this in mind if you consume 30 oz of water first thing when you’re awake, with three meals, before and after physical activity you would reach 1.4 gallons of water a day. So if you wanted to reach 1.5 gallons of water a day, you would only have to consume an extra 13 oz of water! Some other things you can try is using a serving or two of BCAA throughout the day to help make it more appealing and help with the sweetness craving. There are also other ways to make it more appealing such as adding lemons or low calorie sweeteners for example. People who are replacing juices and sodas with water will see and even better result in reduced weight and body fat. The are also more benefits with drinking water such as physical performance,cognitive performance, kidney and heart function and may even help boost metabolism. At the end of the day try your best to consume a good amount of water throughout the day and use water to your advantage.

Sources for curb your appetite:

Gastric distention activates satiety circuitry in the human brain.

Gastrointestinal factors in hunger and satiety.

Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants

Water, Hydration and Health

Regulating body weight hypothalamus

Regulating body weight is it as simple as calories in calories out?

Posted dgreenisfit1 CommentPosted in Diet

Regulating body weight is a complex and difficult task that we all face. From the overweight individual who wants to lose some weight to the skinny guy like myself who wanted to put on some mass you quickly realize that making that change isn’t all that easy.

There are of course the psychological factors and social factors surrounding food. We hang out with our friends and family over meals and desserts and you sometimes can’t help but feel like a downer when you said I can’t eat that piece of cake. Denying the delicious treat is followed by judgement and guilting… “one piece wont hurt you.”

The opposite stands true I have always had trouble gaining weight because while I enjoy delicious food I simply don’t have the drive to eat 3000 or more calories a day. To me it feels like torture. Many people would say I wish I had that problem, but it is a real problem for me especially if I want to be successful in my physique competitions. Of course if I can will myself to eat the calories I gain the weight but it does take a very persistent conscious effort to overcome my natural drive to consume food.

We think of the consumption of food largely as a decision, but that decision is driven is driven by our body’s physiology. Some of the main players include the pituitary, hypothalamus and their control of the thyroid gland. The hypothalamus is famously known for the running the four Fs of your body feeding, fleeing, fighting and well we will say mating. The hypothalamus controls the thyroid gland which ultimately releases hormones that control your metabolism (the rate that your body uses calories) which clearly can have a huge regulating body weight.

I want to introduce you to two other signaling molecules in your body leptin and ghrelin. Leptin was a recently discovered in 1994 by Jeffery Friedman. Leptin is know now to be a long term regulator of body energy stores because it acts in a negative feedback loop to your brain. When you eat food or if you have increased body fat you produce leptin from your fat cells inhibiting your drive for more calories. Obese individuals have very high levels of leptin circulating and you would think this would contribute to their weight loss however their receptors become insensitive to leptin and the signaling doesn’t work properly leading to further drive to eat.

I mentioned ghrelin above. Ghrelin is a counter part to leptin that is released from the stomach the only difference is it is produced more quickly and acts rapidly where leptin is a slower and more long term regulator for drive to consume calories. Ghrelin is a type of signaling molecule in our body that signals us to initiate a meal meaning it makes us feel hungry. After a meal our ghrelin levels fall.

This sheds some light on why dieting can be so hard, most of the time regardless of if we want to lose some weight or gain some weight we have to make the conscious decision to go against our bodies physiologic drive and signaling telling us to do exactly the opposite. So if left to our own devices we will likely never reach our goals. This is why its so important to set a strict diet and exercise routine which has been supported time and time again as the most effective way to reach weight goals. If you are interested in getting started in your weight loss journey check our our article.

If you are looking for a formal diet or workout routine get in contact with us here.

One way to be more compliant with a strict diet is to prepare your meals ahead of time so you always have them on hand. You never have to worry about getting hungry and splurging on food that is off your diet. During prep and offseason I use the Isolator Fitness 3 meal lunchbox. It is made in the USA unlike other fitness lunchbox brands and it keeps your food cold for around 12 hours. You can check them out here. If you use the code “IRONSNACK” you will get 10% off your order.

Sources for regulating body weight:

The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review

Leptin and Beyond: An Odyssey to the Central Control of Body Weight

Role of set-point theory in regulation of body weight.

Set points, settling points, and the control of body weight

Diet and Meal Prep on a Budget

Posted dgreenisfitPosted in Diet
Diet and Meal Prep on a Budget
Staple foods that are cheap and easy to make

Macros and Meal Prep on a Budget

How to hit your Macros and afford it

When talking to people about getting started into improving their lifestyle and fitness the first thing they need to focus on is nutrition. Often people say that they can’t afford to eat clean and this is true if you only  buy fresh chicken and beef. There are cheap ways to hit your Macro needs ( protein, fat and carbs) without pouring all your funds into food. Listed below are some cheap sources of carbs, protein and fats with the average price per serving and macros. Lists start from cheapest to the more expensive source in case you want to add some variety in the diet and pick a more costly food product.

Carb sources

FoodCaloriesCarbsProteinFatCost Per Serving
Oatmeal1502753$0.08
Apples (medium)7218––$0.55
Banana (medium)1052710.5$0.14
White Rice160363–$0.05
Sweet potato (130g)112262–$0.37
Bagels (Plain)2304781$0.33
Honey6017––$0.18
100%Wheat Bread601130.5$0.10
Bag Of Frozen Vegetables

(microwaveable)

120147–$1.00
Carrots (72g)3071–$0.14
Pasta (thin spaghetti)2004171$0.13
Rice Cakes357––$0.16

Protein sources

FoodCaloriesCarbsProteinFatCost Per Serving
Chicken150–232.5 $0.49
97% Ground Turkey140–263$1.10
93% Ground Beef170–238$1.22
Canned Tuna45–100.5$0.50
Tilapia100–211.5$0.75
Shrimp90–201$1.50
Whey Protein Powder1203241$0.75
Egg70–65$0.06
Egg White25–5–$0.17
Fairlife Milk (Whole)1506138$0.50
2% Milk1201185$0.16
Cottage Cheese906131.5$0.42
0% Greek Yogurt (fage)100718–$1.37
PB fit50461.5$0.18

Fat sources

FoodCaloriesCarbsProteinFatCost Per Serving
Olive Oil120––14$0.09
Almonds1606614$0.47
Coconut Oil130––14$0.09
Peanut Butter1808715$0.11
Almond Butter1907616$0.54
Avocados33217429$1.28
Mild Cheddar Cheese110–79$0.25
Chia seeds60533$0.14

Hitting Macros and how

Some food products on this list also have a lot of other macro sources in it such as milk is high in protein and fat or that almonds can be a good portion of fats, proteins and carbs as well. When figuring your macros it’s best to start with one Macro you need to hit first. For example let’s say the macros you need to hit are 200g protein, 65g fats, and 300g carbs. Pick foods to hit your goal for one of the macros first, then move onto the next. So if you do protein first and meet your 200g goal, the foods should have assisted in meeting the other two. Move on completing the next macro and so forth. At the end you should be close to the macros you had set for yourself or had been given by a training plan. From there you can make small adjustments cutting foods that contain 2 more macros and switching them out so you don’t go over in one. An example of this would be if you ended up with 80g fat and 190g protein you could simply switch out a source like eggs from your diet that are high in fat and protein for egg whites which have no fat and mainly protein. This will get you to your goal of 65g fat and 200g protein without being uneven.

For those of you who want to know how to prepare a weeks worth of meals in around an hour and a half check out our video here.

Interested in losing weight check out our article on the first steps to weight loss here or get a custom meal plan and workout regimen from us by clicking here.

One way to be more compliant with a strict diet is to prepare your meals ahead of time so you always have them on hand. You never have to worry about getting hungry and splurging on food that is off your diet. During prep and offseason I use the Isolator Fitness 3 meal lunchbox. It is made in the USA unlike other fitness lunchbox brands and it keeps your food cold for around 12 hours. You can check them out here. If you use the code “IRONSNACK” you will get 10% off your order.

 

Kombucha tea black tea fermenting with ironsnack shark

Our thoughts on Kombucha tea

Posted DylanPosted in Diet

The Question:

What are our thoughts on Kombucha tea? This question comes from one of our Facebook followers and we are happy to answer this question as Kombucha tea has become increasingly popular. For those of you who haven’t heard Kombucha tea is a type of fermented drink that has become hyped along the rest of the superfood craze we have seen over the last few years. Some of the supporters of Kombucha tea advocate that it can strengthen the immune system, prevent malignancy (cancer), and detoxify the body.

The Science:

When people make these claims they are doing so without strong scientific evidence. One claim that does have some merit is that Kombucha tea is a source of probiotics. Most fermented foods are produced by the bacteria Lactobacillus. Supplementing lactobacillus or other bacteria such as S. thermophiles has been studied for preventing diarrhea after antibiotic therapy. As some of you probably have heard antibiotics can cause diarrhea by indiscriminately killing both good and bacteria including the bacteria in our gut. This can lead to overgrowth of “bad bacteria” like Clostridium difficile.

There are a few good scientific studies on this particular health effect. Studies show a 4-22% decrease in instances of diarrhea following treatment with antibiotics in those treated with probiotics. So these studies align with the idea that eating yogurt or taking a probiotic may prevent diarrhea and yeast infections following antibiotic therapy since antibiotics often kill off too much of the bacteria in our digestive tracts. So essentially the science says it probably won’t make much of a difference on a daily basis but in the case of taking antibiotics you may want to supplement your body with some good bacteria such as that found in most probiotics, yogurt, or likely Kombucha tea (although it hasn’t been studied specifically). Some of the proposed mechanisms for benefit that probiotics have include suppressing growth and binding of “bad bacteria” and improving the intestinal barrier. Some probiotics produce protective cytokines that suppress inflammation and they can even change the way we experience bowel pain by changing the type of receptors in our gut.

We hope that helps! We are always here to answer your questions with scientific evidence so feel free to send them our way!

The High Yield:

  • Kumbucha tea contains probiotics which are bacteria that can be helpful to our digestive system.
  • Researchers have studied probiotic formulas that are available over the counter. They have found treatment with probiotics can be helpful during antibiotic therapy to help prevent diarrhea and yeast infections.
  • Other products such as yogurt and over the counter probiotic supplements contain similar bacteria “probiotics” as Kumbucha.

Some options for probiotics similar to those found in Kombucha tea that have been researched include:

 

Sources for probiotics similar to those found in Kombucha tea scientific studies:

Effect of a fermented milk combining Lactobacillus acidophilus Cl1285 and Lactobacillus casei in the prevention of antibiotic-associated diarrhea: a randomized, double-blind, placebo-controlled trial.

Use of probiotic Lactobacillus preparation to prevent diarrhoea associated with antibiotics: randomized double blind placebo controlled trial.

Saccharomyces boulardii in the prevention of antibiotic-associated diarrhoea in children: a randomized double-blind placebo-controlled trial.

Clinical trial: effectiveness of Lactobacillus rhamnosus (strains E/N, Oxy and Pen) in the prevention of antibiotic-associated diarrhoea in children.

Meal Prep 101 Ironsnack Logo shark

Meal Prep 101 Video Tutorial

Posted Dylan2 CommentsPosted in Diet

Today I walk you through my meal prep process. As a busy medical student it’s crucial that I take about 2 hours a week to prepare my weekly meals. Meal prep saves me money and keeps me on track for my NPC physique competition preparation. I prepare 3 full meals to take with me daily and one snack of oatmeal and a protein shake. Let me show you how easy it is to eat healthy and reach your nutrition and fitness goals through simple preparation.

One way to be more compliant with a strict diet is to prepare your meals ahead of time so you always have them on hand. You never have to worry about getting hungry and splurging on food that is off your diet. During prep and offseason I use the Isolator Fitness 3 meal lunchbox. It is made in the USA unlike other fitness lunchbox brands and it keeps your food cold for around 12 hours. You can check them out here. If you use the code “IRONSNACK” you will get 10% off your order.

Meal Prep Tools:

Link to digital scale
http://amzn.to/2n78TbR

Link to IsoBag
http://amzn.to/2mZv5rM

Link to food containers
http://amzn.to/2nfwGph

How much water to drink Ironsnack shark glass of water

How much water to drink in a day?

Posted DylanPosted in Diet

The Question:

How much water should you actually drink per day? It is common knowledge that hydration is extremely important to health and exercise. The human body is made up of around 60% water, and it is extremely important for helping remove toxic metabolic byproducts with the help of namely your kidneys and liver. Water also helps with regulating bowel movements and increasing muscles growth. This is good to know, but how much water is the right amount? This is a question that we have been asked a lot recently, and I started looking into the research. We have all heard the common 8 glasses per day but recently there has been an abundance of YouTubers telling us to drink a gallon of water a day. So what is the real amount of water you should aim for? Let us tell you below!!

The Science Behind Daily Water Needs:

Throughout the research, the amount of water is usually shown in glasses, ounces, liters, and gallons. Seeing as this can get pretty confusing, I am going to show all of the conversions to you up front, and always use glasses of water to equalize the results as we discuss.

8 ounces = 1 glass

4 glasses = 1 liter

3.8 liters = 1 gallon

In the journal of Nutrition Reviews, Dr. Sawka found that while  human’s need for water consumption can vary considerably given exercise and heat stressors, the vast majority of men need around 3.7 L (15 glasses) and the majority of women need around 2.7 L (11 glasses) of water per day. So while 8 glasses per day has been a staple for decades, it seems that the numbers we actually need is much higher.

The Institute of Medicine also compiled many research studies into a list called the dietary reference intake. This agrees with Dr. Sawka’s finding for adult males 14 years and older (15 glasses) and adult females 14 years and older (11 glasses). It also talks about children 1-3 (5 glasses) and 4-8 (7 glasses). Pubescent males need around 13 glasses, and pubescent females around 9 glasses.

The Science Behind Water Needs While Working Out:

The American Council on Exercise reviewed 16 studies and published a great list of recommendations regarding how much water is required while exercising. Ironsnack Fitness reviewed their recommendations and summarized those with valid evidence below.

  1. Drink 2-3 glasses of water within 2 hours before working out
  2. Drink 1 glass of water 30 minutes prior to working out
  3. Drink 1 glass of water for every 20 minutes of workout
  4. Drink another glass after you finished working out
  5. If you are working out for longer than an hour it is important to replenish your carbs and electrolytes with some sports drink

Thoughts From a Triathlete:

As a long distance triathlete hydration is extremely important to me. This next section is from personal experience and words from coaches and Ironman finishers.  During long distance triathlons, I always have multiple bottles of water handy during my bike and run. Along with a bottle that I sip on after my swim while changing and getting ready for the bike. Drinking water during the transition is not necessarily a recommended action, because it wastes some time from the actual race. That being said, I know that when I played college tennis, the minute I would get dehydrated even slightly my game play would drop tremendously. Because of this I usually opt to take a few minutes extra for water breaks in transition, and hope that it takes time that could have been wasted if I let myself get dehydrated. I usually will drink one bottle of straight water, and multiple bottle of a sports drink during both the bike and runs depending on length. For beginner triathletes that usually ends up being a bottle mixed of water and gatorade. There is a company called Infinit, that now will spend 30 min talking with you on the phone and completely customize a sports drink to your height, weight, and racing style. That is what I have been using and I am very excited about it. I also found this water bottle which I love because it’s easy to clean and lets me keep track of how much I am drinking. Regardless of what you use, make sure to stay well hydrated! I have seen people who have messed up their hydration, and it ruins the entire race for them. Follow the simple guides we have provided here and hydration should never be a problem for you. If you have any questions, please feel free to comment below or contact us.

Resources For How Much Water To Drink:

Human Water Needs

https://academic.oup.com/nutritionreviews/article-abstract/63/suppl_1/S30/1927756/Human-Water-Needs

Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients

http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/3_RDA%20AI%20AMDR%20Values_Total%20Water%20and%20Macronutr.pdf?la=en

Healthy Hydration

https://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=173

Plant based protein Ironsnack logo

Plant based protein a good alternative to whey protein supplementation?

Posted DylanPosted in Diet, Supplementation

There is no doubt that non-GMO, vegetarian, vegan, natural, organic, and plant based protein have been buzzwords in nutrition over the last few years. We all know that protein is great for building muscle, boosting the immune system, and regulating blood sugars. But what about vegetable based protein, will it actually do the job? Vegetable based protein is a great choice for people who have either egg or dairy allergies. A Cambridge study found that people using plant based protein as their biggest source of protein had no amino acid deficiencies and therefore were able to utilize the amino acids equally to their whey counterparts. Other studies show it could have less harmful side effects, as well. One study showed that male vegetarians under 65 were 45% less likely to have a heart attack than those who ate meat. Jim Morris is a vegan bodybuilder, who talks about how whey protein was giving him a lot of digestive problems, and the amazing difference plant based protein has made for him. A lot of people have questioned, if we can really use plant based protein the same as whey. Dr. Jordan Joy made a wonderful study titled, “The effects of 8 weeks of whey or rice supplementation body composition and exercise performance.” The results showed that there both groups of protein users gained muscle and strength, but there was no statistically significant difference between the two groups. So, if you are deciding to go vegan, vegetarian due to digestive issues or just seeking a healthier life try switching up your protein supplement. It seems that plant based protein is a great option. If you have any additional questions please feel free to contact us or comment below.

Some great options for plant based proteins include:

 

Sources for plant based protein:

The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.
https://www.ncbi.nlm.nih.gov/pubmed/23782948

The nutritional value of plant-based diets in relation to human amino acid and protein requirements
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0029665199000348

Plant-based foods and prevention of cardiovascular disease: an overview
http://ajcn.nutrition.org/content/78/3/544S.short

Anaphylaxis after ingestion of a recently introduced hydrolyzed whey protein formula
http://www.sciencedirect.com/science/article/pii/S0022347605818499

Getting Started on Your Weight Loss Journey

Posted DylanPosted in Diet
Weight loss ironsnack diet.
What diet is best for weight loss and how to a build a diet plan?

What is the best diet for weight loss? I get this question all of the time. Diets are hard to stick to and normally a change in the way you look at and interact with food along with some calculations and planning are the keys to long term success. I have always felt that nutrition is the hardest part of being healthy and for me personally far more difficult than making it to the gym everyday.

The Science:

We pulled some research studies comparing some of the most popular mainstream diets. One study published in the New England Journal of Medicine which is one of the most prestigious scientific journals compared three different diets. 1) low fat diet, restricted calorie 2) Mediterranean, restricted calorie, or low-carbohydrate, non-restricted calorie. The test groups did great with over 95% adhering to their diet at one year and still nearly 85% at two years.

The average weight loss was 2.9kg (6.38lbs) for the low fat group. 4.4kg (9.68lbs) for the mediterranean diet group and 4.7kg (10.34lbs) for the low carbohydrate group. Looking at the other positive outcomes of the study those on the low carbohydrate diet decreased their ratio of total cholesterol to good cholesterol (HDL) even more so than the low fat group which is great. Low carbohydrate diets are also associated with decrease risk of type 2 diabetes, coronary heart disease, and some cancers. Those in the study with diabetes had the best results with lowering there blood glucose (sugar) levels and decreasing insulin resistance while on the Mediterranean diet. Overall each of these diets left the study participants with great results so your personal preference may the best to guide you to which diet that you are most likely to stick with.

The low carb diet:

With that said side effects are more common with very low carbohydrate diets and can be particularly difficult to stick with especially if you intake fewer than 50 grams of carbohydrates per day. When you intake very low levels of carbohydrates your body goes into a state of ketosis (a change in the way your body uses energy stores) and you do lose weight however, much of the weight loss is from the breakdown of glycogen (the molecule your muscle stores energy as) and water. Constipation, headaches, bad breath, muscle craps, diarrhea, and weakness are all relatively common when on a very low carbohydrate diet. I personally wouldn’t recommend this for a long term weight loss diet.

The Mediterranean diet:

The Mediterranean diet consists of high monounsaturated fats and less saturated fats, moderate red wine consumption, vegetables, fruits, legumes, and gains. This diet also has a relatively low intake of meat and meat products. The Mediterranean diet is associated with decreased cardiovascular risk and risk of developing type 2 diabetes.

Calculating your bodies energy expenditure:

Ultimately the best diet is based on your bodies energy expenditure and your food preference. To calculate your energy expenditure multiply 22 by your weight in kg (to get your weight in kilograms divide your bodyweight in pounds by 2.2). That will estimate your energy expenditure +/-20%. Ideally the calories you intake through food will be just below your bodies resting energy expenditure causing you to lose weight. Another option some people use is counting macronutrients (carbs, fats, proteins). Some healthcare professionals do not recommend counting macronutrients composition but it is commonplace especially in bodybuilding and the fitness community.

Setting up your diet and calculating your caloric goal:

An ideal initial weight loss goal can be set at 5-7 percent of body fat so aim to meet that goal and go from there. A good place to start is by creating a diet 500 calories below your energy expenditure (which you calculated above).  You may think going even more than 500 calories below your daily energy expenditure but don’t it’s a recipe for failure. Weigh yourself once a week, and you should lose around 0.5kg (1.1lbs) weekly. Your body will adapt and your metabolism will change over 3-6 months where further adjustments may need to be made. This information will get your well on your way with your weight loss journey. Feel free to ask questions were are always here to answer them with science backed evidence! Interested in a custom meal plan and fitness routine to help you meet your goals? Check out our online shop!

Getting started on your weight loss journey sources:

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
http://www.nejm.org/doi/full/10.1056/NEJMoa0708681

Primary prevention of cardiovascular disease with a Mediterranean diet.
http://www.nejm.org/doi/full/10.1056/NEJMoa1200303#t=article

Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial.
https://www.ncbi.nlm.nih.gov/pubmed/20929998

A low-carbohydrate as compared with a low-fat diet in severe obesity.
http://www.nejm.org/doi/full/10.1056/NEJMoa022637#t=article

Quantification of the effect of energy imbalance on bodyweight.
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60812-X/abstract

Nighttime eating ironsnack logo

Nighttime eating alters your metabolism but how?

Posted DylanPosted in Diet

Nighttime eating is very tempting and many people avoid it but is that the right move? Well some studies have shown that eating before bed can actually increase your resting energy expenditure into the next morning. This means you are burning more calories when you wake up the next morning. Whey protein seemed to have the greatest effect on ramping up your resting energy expenditure when compared to casein protein or consumption of carbohydrates. Another study of 44 men showed an increase in muscle strength when protein consumption before bed was combined with resistance exercised compared to those who didn’t take protein supplementation before bed. In this same study men had greater gains in muscle mass as well. If these three positive effects weren’t enough to encourage you to have some delicious protein before bed a study published in 2012 showed that consuming casein protein just before sleep increased amino acid levels in the blood throughout the night and also increased protein synthesis. A study published just last year noted the benefits of increased muscle protein synthesis and cardiometabolic health in those that consumed small 150 calorie meals at bedtime (pretty close to a protein shake). Looking at the results of these studies it’s a no brainer to schedule a portion of your protein intake for the end of your day just before you lay your head on the pillow. This strategy of nighttime eating will keep your muscles growing and boost your metabolic rate for the coming day.

Sources related to nighttime eating:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/ https://www.ncbi.nlm.nih.gov/pubmed/22330017?dopt=Abstract http://jn.nutrition.org/content/145/6/1178
https://doi.org/10.1017/S000711451300192X

Jacob discussing dietary fats

Dietary fats help you reach your fitness goals

Posted JacobPosted in Diet

Dietary fats are essential for reaching your goals regardless of if you are cutting or bulking.
Not all dietary fats are your enemy! Why are they important and how it can they even alter testosterone levels? When making a diet try to ensure that you are getting plenty of healthy fats. Fats are needed for the body for many reasons one big reason is to help with the absorption of vitamins that dissolve in fat such as vitamins A,D,E, and K. These vitamins play vital roles in blood clotting, decreasing inflammation, decreasing free radical formation, and brain development. If that wasn’t enough there have also been studies that have shown diets low in fats can also lower testosterone, a hormone produced from cholesterol, which is important for muscle growth. When choosing your fats try and consume less saturated fats and look for more poly or mono unsaturated fats. Nuts, olive oil, and avocados are some great go to foods to provide you healthy fats for your diet. However keep in mind fats are also calorie dense so make sure you watch them carefully and don’t go overboard.

Sources:
https://medlineplus.gov/ency/patientinstructions/000104.htm
http://www.sciencedirect.com/science/article/pii/0022473183901176
https://www.ncbi.nlm.nih.gov/pubmed/6538617

Dietary fiber an important part of your diet

Posted JacobPosted in Diet

Dietary fiber is an important element in every diet but it is often an overlooked. Fiber offers many benefits for the even though you may not be aware of them. One thing everyone normally knows is that fiber helps regulate bowel movements. This is especially important if your plan on cutting or losing weight. Why? A lot of the times I see people cut weight they tend to cut carbs way down. When they do this they could pick foods that do not have adequate amounts of fiber in them. Many people aim for higher protein diets and these can tend to cause constipation. The number on the scale shouldn’t determine the changes in your body composition as you start a diet and fitness routine. With constipation it can be difficult sometimes to tell if that week you were in the right caloric deficit. You may think that you didn’t lose weight at all and that you need to cut back on calories when in reality you are having irregular bowel movements and holding onto that extra weight. However, that’s not the only benefits that dietary fiber offers. Fiber also helps with regulating blood sugar, reducing cholesterol, and helping with weight loss by creating a sense of being more “full” so reduces the tendencies to eat excessively. All fiber is not created equal though. There are two types of fiber soluble and insoluble. Soluble fiber can dissolve in water taking on a more gel like form. This type of fiber is especially important in reducing blood sugar levels and cholesterol. Insoluble helps regulate bowel movements and is especially important to put in your diet if constipation tends to be a problem. The suggested amount for males is 38g of fiber while for females it is 25g. So if you want to throw some high fiber foods in your diet you can try whole-wheat spaghetti, black beans, split peas, raspberries, artichoke. Fiber enriched cereals and supplements also offer options for reaching your daily dietary fiber goals. There are many more foods high in fiber and are listed in in the reference for the chart below.

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=1

Well prepared for a high dietary fiber lifestyle
Got to be prepared for high dietary fiber.
Ironsnack shark eating before bed nighttime eating

Nighttime eating. Should you eat before bed?

Posted DylanPosted in Diet

Some people avoid nighttime eating but is this the right move? Well some studies have shown that nighttime eating can actually increase your resting energy expenditure into the next morning. This means you are burning more calories when you wake up the next morning. Whey protein seemed to have the greatest effect on ramping up your resting energy expenditure when compared to casein protein or consumption of carbohydrates. Another study of 44 men showed an increase in muscle strength when protein consumption before bed was combined with resistance exercised compared to those who didn’t take protein supplementation before bed. In this same study men had greater gains in muscle mass as well. If these three positive effects weren’t enough to encourage you to have some delicious protein before bed a study published in 2012 showed that consuming casein protein just before sleep increased amino acid levels in the blood throughout the night and also increased protein synthesis. A study published just last year noted the benefits of increased muscle protein synthesis and cardiometabolic health in those that consumed small 150 calorie meals at bedtime (pretty close to a protein shake). Looking at the results of these studies it’s a no brainer to schedule a portion of your protein intake for the end of your day just before you lay your head on the pillow. This strategy will keep your muscles growing and boost your metabolic rate for the coming day.

Sources include:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/

https://www.ncbi.nlm.nih.gov/pubmed/22330017?dopt=Abstract http://jn.nutrition.org/content/145/6/1178

https://doi.org/10.1017/S000711451300192X