Sweet Drinks, Liquid Calories and Weight Loss

February 22, 2012 - Posted in Fat Loss - Permalink

Public Health Advertisement

It’s fairly common for people to ask my advice about weight loss, getting in shape, etc.

Want to hear my first piece of advice to those who want to shed some pounds?  Here it is: start by cutting out all liquid calories except for lowfat or skim milk.  Stick with water, coffee (without sugar), sugar-free drinks and milk (lowfat or skim).

The amount of sugar we drink has been one of the most overlooked negative aspects of the American diet.  A can of soda per day, for example, can add 15 lb in a single year.

One problem with sugary drinks is the “sneaky” nature of these calories:  you don’t realize just how many you are consuming, and neither does your body.  “Real” food will cause a hormonal response–hormones like leptin will send signals to your brain, telling you that you are full.  But sugary drinks don’t trigger the body’s natural feedback systems.   The end result is an excess of “empty” calories (“empty,” meaning calories with no nutritional value).

One study found cutting liquid calories to be a more effective strategy than reducing solid calorie intake.

Objective: The objective of this study was to examine how changes in beverage consumption affect weight change among adults.

Design: This was a prospective study of 810 adults participating in the PREMIER trial, an 18-mo randomized, controlled, behavioral intervention trial. Measurements (weight, height, and 24-h dietary recall) were made at baseline, 6 mo, and 18 mo.

Results: Baseline mean intake of liquid calories was 356 kcal/d (19% of total energy intake). After potential confounders and intervention assignment were controlled for, a reduction in liquid calorie intake of 100 kcal/d was associated with a weight loss of 0.25 kg (95% CI: 0.11, 0.39; P < 0.001) at 6 mo and of 0.24 kg (95% CI: 0.06, 0.41; P = 0.008) at 18 mo. A reduction in liquid calorie intake had a stronger effect than did a reduction in solid calorie intake on weight loss. Of the individual beverages, only intake of sugar-sweetened beverages (SSBs) was significantly associated with weight change. A reduction in SSB intake of 1 serving/d was associated with a weight loss of 0.49 kg (95% CI: 0.11, 0.82; P = 0.006) at 6 mo and of 0.65 kg (95% CI: 0.22, 1.09; P = 0.003) at 18 mo.

Conclusions: These data support recommendations to limit liquid calorie intake among adults and to reduce SSB consumption as a means to accomplish weight loss or avoid excess weight gain.1

I’m not saying you can’t have a soft drink ever again–that’s not practical.  But you can look at sweetened drinks the same way you’d look at cake or ice cream: something to occasionally indulge in, but not something to be consumed daily.

Remember:  Diet is going to count for at least 85-90% of your results when it comes to weight loss/fat loss.   Don’t mess up all your hard work in the gym buy drinking a bunch of junk.

Reference:

1. Am J Clin Nutr May 2009 vol. 89 no. 5 1299-1306 Reduction in consumption of sugar-sweetened beverages is associated with weight loss (emphasis mine).

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Weight Training Weight Loss

February 22, 2012 - Posted in Fat Loss - Permalink

I’d highly recommend you consider incorporating weight training in your plan if weight loss/fat loss is your primary goal. Weight training burns calories and builds lean muscle mass—two important keys for losing fat.

I’m not discounting the importance of cardiovascular/aerobic training—many people are able to lose weight without ever touching a barbell or dumbbell. But it seems the most effective approach would be to integrate both weight training and cardiovascular training into your routine. Bodybuilders and other fitness professionals have successfully used this approach for decades.

One study, for example, compared two groups of obese teenagers who suffered from metabolic syndrome. One group did only aerobic training (AT), while the other did aerobic training and resistance training (AT+RT). Both groups improved, but those who did aerobic and resistance training showed the greatest overall improvement:

Indeed, the AT+RT group had significantly higher changes throughout the intervention in body composition, total cholesterol, waist circumference, glucose, and adiponectinemia.1

Should you stick with high repetitions if weight loss is your goal? Probably not.

Another study compared the effects of high rep training (15 reps) to lower rep training (8 reps) in fourteen female subjects. The lower rep training had a more significant metabolic impact in terms excess post-exercise oxygen consumption (EPOC). The low-moderate rep range (8-12 reps), therefore, would seem to be the more logical choice.2

Conclusion:

Consider weight training with moderate rep ranges if weight loss is your goal. Combine it with a negative calorie balance and cardiovascular training, and you’ll be well on your way to a leaner physique.

For women I’d highly recommend a program like Flavia Del Monte’s Full-Body-Licious.

I’d recommend Fat Loss Forever for men who want a more advanced approach to fat loss.

I’d recommend Turbulence Training if you are busy and only have time to train three times a week (men or women).

References:

1. J Clin Hypertens (Greenwich). 2011 May;13(5):343-50. doi: 10.1111/j.1751-7176.2010.00388.x. Epub 2010 Nov 8. Long-term effects of aerobic plus resistance training on the metabolic syndrome and adiponectinemia in obese adolescents.

2. Med Sci Sports Exerc. 2002 Apr;34(4):715-22.  Effects of resistance exercise bouts of different intensities but equal work on EPOC.

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Turbulence Training Review

February 22, 2012 - Posted in Fat Loss - Permalink

Turbulence Training  has been around for a while and I’ve seen it endorsed by several people I trust. More importantly for me, one of my readers emailed me and gave it a positive review.

Let’s first talk about the creator of Turbulence Training:

Craig Ballantyne

Craig Ballantyne, CSCS, MS, is a strength and conditioning coach in Toronto, a Men’s Health magazine training expert and a member of the Training Advisory Board for Inside Fitness. He created Turbulence Training as a way to get back into shape while keeping a hectic school/work schedule.

Here’s what you get with the basic Turbulence Training Package:

 

Turbulence Training for Fat Loss E-book: 

I guess you could call this the centerpiece of the program. Ballantyne explains his basic training philosophy (more on that later) and what you’ll need to do if you want to get in shape.

Bonus Package #1

4 Week Bodyweight Program: No weights? No problem! This is a list of exercise routines you can do at home, using your own body weight as resistance.

30 Day Fat Loss Program: Designed to burn the maximum amount of fat within one month.

Fusion Fat Loss: This is the most advanced fat loss e-book in the program. It combines several strategies in the routines (note: this is for more advanced trainees).

Transformation Secrets: This e-book is sort of an interview format. You’ll get to read Ballantyne’s interview with two other experts in the field (one of them is Brad Pilon—I’ve read some of his other programs and he really knows what he’s talking about).

Nutrition Bonus: This explains what you’ll need to eat in order to transform your body. This is important—no program is complete without a nutritional component.

Transformation Bonuses:

Mastering the Fat Loss Mindset: As the name implies, this component deals primarily with the mental aspects of fat loss.

Measuring Your Body Fat: A guide on measuring your body fat level with either calipers or a tape measure.

Men’s Bonuses:

Busy Dad’s Workout: Designed for more advanced trainees (2 years or more of training), this e-book is built around 20 minute workouts.

Dumbbell/Bodyweight Fusion: Workouts that can be done using only dumbbells and your body weight.

Turbulence Training for Mass: Time-efficient workouts for those who want to spend a few weeks putting on muscle mass.

Women’s Bonuses:

Fit Yummy Mummy: This is a four-week program from Holly Rigsby—simple routines that can be done with body weight and dumbbells.

4 Week Turbulence Training for Women: Another four-week program, written with women in mind.

Ab Workout Bonus:

Amazing Lower Abs: Some of the exercises here may surprise you—it’s not about doing a bunch of crunches.

Turbulence Training for Abs: Like the previous e-book this is not just a book full of ab exercises. It works the abs both directly and indirectly through circuit training.

Interview MP’3

This is about an hour-long interview (3 MP’s).  I listened to this while commuting and it’s a good summary of the program.

OK, I believe I’ve covered everything in the basic package.

Now let me explain Craig Ballantyne’s basic training philosophy. The workouts are usually set up to be done three times a week and 45 minutes or less (depends on the program—a few of the more advanced programs call for 4x a week training). His routines tend to have the following:

1. A non-competing superset, meaning two weight training exercises that work different muscle groups (pushing and pulling, for example).

2. Interval Training, which is a proven method for burning fat in the least amount of time.

That’s a quick summary of how most of these routines work. Ballantyne believes following these exercise routines and eating properly will give most trainees great results without spending too much time in the gym.

What do I think? Well, I do think this is a great program.

Is it right for you? That really depends.

One thing that really stands out with Turbulence Training is time efficiency factor. I think it’s ideal for those who can’t spend much time in the gym. This, I believe, is the biggest strength of the program.

I would not, however, advise it for those who are primarily concerned with putting on mass. It does have a mass-building component, but I would recommend something like Muscle Gaining Secrets if you are a skinny guy who is more concerned with gaining mass (vs fat loss). Most of the Turbulence Training material is designed with fat loss in mind.

Let me summarize who I think this program is ideal for:

*Busy people with limited time to spend in the gym (or too busy to go to the gym at all).

*Those who are healthy and determined enough to put in some intense work during training. This is important to keep in mind—you will be working hard if you follow the program.

*Those who are willing to change their eating habits. The guidelines in the e-books are practical and designed for “real” people. But you will have to change some of your eating habits if fat loss is a concern.

If you meet these three criteria I think you will appreciate Turbulence Training. Just CLICK HERE to check it out. Please use my links if my review has helped you. You’ll be supporting an honest voice in the fitness industry.

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The Fat Burning Kitchen Review

February 22, 2012 - Posted in Fat Loss - Permalink

Here’s a quick summary of The Fat Burning Kitchen, an e-book that is part of the Truth About Abs package.  It was written by Mike Geary (creator of Truth About Abs, Certified Personal Trainer, and Certified Nutrition Specialist) and Catherine Ebeling (RN, BSN).

This book is divided into two main sections:

Part One: Start the Cleanout!

This section guides you in getting rid of foods that have negative effects on your body and fat loss goals.  Just a few examples include foods with refined flour, high fructose corn syrup, trans fats, and soy products.

Part Two: How to Stock Your Fat-Burning Kitchen

Next you’ll learn how to fill your kitchen with alternatives to what you’ve gotten rid of.  Examples include high-quality protein (like grass fed beef), avocados, berries, etc.

There’s also a bonus section: The Advanced Nutritional Fat-Burning Blueprint: The 23-Day Accelerated Fat Loss Plan

You’ll find this book to be very well researched, and I believe following the recommendations will help you lose fat and be healthier in general.

You may be unable to follow 100% of the authors’ recommendations.  But I still think you’ll find this to be a worthwhile guide with many practical suggestions.

Just click here if you’re interested in learning more about The Fat Burning Kitchen. I’d highly recommend you take advantage of one of the bundle packages–you’d have some great workout information to go along with the diet.

Please use my links if this review was helpful.

 

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Does Creatine Work?

February 22, 2012 - Posted in Supplements - Permalink

Creatine Monohydrate definitely “works.”  If I had to chose just one bodybuilding supplement, this would be it.  Research has proven time and again that it actually helps most of the people who use it.  Over 500 studies have been done, and most (about 70%) concluded this supplement to be effective in terms of improving performance.

. . . creatine supplementation during training has been reported to
promote significantly greater gains in strength, fat free mass, and
performance primarily of high intensity exercise tasks. Although not all
studies report significant results, the preponderance of scientific
evidence indicates that creatine supplementation appears to be a
generally effective nutritional ergogenic aid for a variety of exercise
tasks in a number of athletic and clinical populations.1

But I don’t believe in any of the “buffered” creatine formulas, such as creatine ethyl ester and kre-alkalyn.  Contrary to what some claim, creatine monohydrate does not rapidly degrade during digestion, and 99% of what you ingest actually makes it to the muscle tissue.  Furthermore, there is not really any solid evidence that “novel” forms of creatine are safer or any more effective than plain ‘ole monohydrate.2

Unfortunately, the effectiveness of creatine has been manipulated by some unethical supplement companies–something I learned from Pilon’s book (see: How Much Protein do You Need to Build Muscle).  Here’s how the scam works:

1. A supplement manufacturer will develop a “cutting” edge product with a bunch of random (worthless) ingredients.

2.  The before-mentioned supplement will have one ingredient that does work: creatine monohydrate.

3.  Studies on this new supplement will yield impressive results in the subjects who use it (as I’ve demonstrated, creatine monohydrate usually produces significant, measurable improvements).

4.  People are fooled into buying the over-priced supplement when they would have done just as well to buy creatine alone.

So check the ingredients of any new supplement–you may find there’s nothing really new about the effective ingredient.

Conclusion:

Prolab Creatine Monohydrate - 1000 Grams - Unflavored
Prolab Micronized Creatine

Creatine Monohydrate is on my “short list” of useful, cost-effective supplements.  I’m partial to Prolab’s brand, but any brand with the creapure mark will do.  Some prefer to load it, but I usually just take 3-5 grams a day.

 

References:

1. Effects of creatine supplementation on performance and training adaptations.

2. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine

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Jack3d Supplement Review

February 21, 2012 - Posted in Supplements - Permalink

USPlabs Jack3d - 250 Grams - Tropical Fruit PunchMy review/experience with the Jack3d supplement.

This review is a bit unusual for a couple of reasons:

1). I don’t really emphasize supplements that much on this blog.  I think most trainees over-emphasize supplementation and under-emphasize the more important issues (such as diet and training).

2). I’m not sure any review based on one guy’s experience is that valuable.  There’s always the danger of the placebo effect, and I’m not immune to this.

Anyway, here goes:

I decided to try Jack3d after seeing several favorable reviews of it on forums, etc.  I was curious to see if any of these newer pre-workout supplements could remind me of Ultimate Orange (the one I used to take back in the 90′s, before ephedra was demonized).

I was fairly pleased with the supplement’s effect–it did seem to give me an energy boost for my workout.  I’m not sure exactly which ingredient was most responsible.  Jack3d contains 1,3-Dimethylamylamine, a common stimulant in supplements.  Apparently I tolerate it fairly well, but this was no surprise–my body just loves stimulants.

Conclusion:

I think Jack3d is worth a try if you are an experienced trainee looking for a pre-workout supplement (I would not recommend it for beginner trainees).  Just be sure to carefully follow the instructions and beware of developing a tolerance to the stimulants.  You can click the link below to check it out on bodybuilding.com:  

USPlabs Jack3d – 250 Grams – Tropical Fruit Punch

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Flavia Del Monte Full Body Licious Review

February 20, 2012 - Posted in Fat Loss - Permalink

Flavia Del Monte’s Full-Body-Licious program has been very popular among female readers of my blog.  Here’s my review, starting with some information on the author/creator of the program:

Flavia Del Monte

About the Author/Creator

Flavia Del Monte is the wife of Vince Del Monte (creator/author of No-Nonsense Muscle Building and other programs). Flavia went through some pretty intense preparation in order to create this program. She is already a nurse, but took several extra steps in order to improve her knowledge of fitness. Here are just a few things she did:

*Got her Can Fit Pro Certification.

*Took Dr. John Berardi’s Precision Nutrition Masters Level Certification.

*Hired Florida’s TOP personal trainer to help her design and implement her program.

*Got her body in incredible shape—she looks simply stunning in the videos.

The Program

Let’s talk about what you get with this program. Keep in mind I’m reviewing the full version of Flavia Del Monte’s Full-Body-Licious Program, including all the bonus material:

E-books:

Eat This-Burn Fat: This e-book will give you the basic nutritional strategies you’ll need in order to burn fat. Flavia describes general strategies and explains specific, practical ways to implement them (there are specific food recommendations, for example, as well as some sample meal plans).

Kitchen Makeover: This is available in both e-book and video format. She discusses the importance of taking control of what comes into your own kitchen: “I’m going to show you how to make your kitchen a safe zone vs. a war zone.”

Hormone Control: As the name implies, this short e-book discusses some simple strategies for manipulating hormones to maximize fat burning. Cortisol, for example, is a hormone essential for normal functioning. But sustained high cortisol levels will cause you to lose muscle—not what you want.

Fab 5 Supplement Guide: This is an explanation of five recommended supplements. I’d say this is the only e-book I did not agree with 100%. Here’s what I mean: I would recommend you shop around and look for less expensive supplements than the brand Flavia recommends. I don’t think you’d notice any difference if you use less expensive brands.

Workout Videos

The main Full-Body-Licious workout video series is split into five days:

Workout Videos

Day 1: Tight and Trim Thighs

Day 2: Showoff Stomach

Day 3: Booty Boost

Day 4: Sleek &amp;amp; Shapely Shoulders

Day 5: Beautiful Backside
Each video takes you through the workouts Flavia used to get in such incredible shape. You can also download printable, illustrated workout sheets to go along with each video.

These workouts are different than those designed for men.  Her training philosophy is to do full body training with limited rest between sets.  This kind of training is ideal for fat burning, which is what most women are interested in.  Just keep something in mind:  these workouts are hard–that’s what it takes to have a great body.

There are also two bonus videos available called Booty Beatdown. These videos show several

"Booty Beatdown"

additional exercises you can do to target the thighs and rear end.

I’ve always considered video content to be the highlight of Del Monte fitness programs. Flavia’s videos are no exception—they are high-energy and very well made. You’ll see exactly what you need to do in terms of exercise.  I think you’ll also find extra motivation from the watching her and hearing her coaching.

Conclusion:

Flavia Del Monte’s Full-Body-Licious is a well-designed nutrition and training program. I’m convinced it would work well if you implement it and stick to it.  Remember–this is not some magic bullet or gimmick (I don’t promote those).  This is a program for those willing to train and adjust their diets.

Just CLICK HERE if you are interested in this program (please use my links if you decide to order it—you’ll be supporting an honest voice in the fitness industry). 

 

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Post Workout Protein/Nutrition

February 20, 2012 - Posted in Bodybuilding, Supplements - Permalink

How important is it to get a fast-absorbing protein or amino supplement after you train?  Hopefully this article will help you make a decision based on research instead of supplement hype.

The bodybuilding dogma has been to mix whey protein with water and a simple carb (like dextrose or maltodextrine).  The theory is to maximize the speed of digestion/absorption.  Milk, according to this argument, may slow down digestion/absorption and the speed at which nutrients can be replenished in the muscles.

I’ve based my milk-drinking argument on research like this:

There is growing scientific evidence to support the use of low-fat milk following exercise by both individuals and athletes who habitually undertake strength or endurance training. There is data which suggests that fat free milk is as effective as, and possibly even more effective than, commercially available sports drinks at promoting recovery from strength and endurance exercise. Further work is required to better understand the physiological mechanisms by which milk exerts its actions following exercise and training. Milk also has the added benefit of providing additional nutrients and vitamins that are not present in commercial sports drinks. In conclusion, fat free milk is a safe and effective post-exercise beverage that has been shown to promote recovery from exercise and should be considered as a viable alternative to commercial sports drinks by lactose tolerant individuals. 1

I’ve since run across even more “ammunition” for the post workout milk argument (a friend from a bodybuilding forum helped me out).  It seems the mixture of a fast-absorbing protein (like whey) and a slower absorbing protein (casein) is a really good idea.

Here’s the potential problem with a whey-only (no milk) shake: the liver is pretty efficient at converting amino acids to glucose (sugar):

Our analysis indicates that amino acids are the major fuel of liver, i.e., their oxidative conversion to glucose accounts for about one-half of the daily oxygen consumption of the liver, and no other fuel contributes nearly so importantly. The daily supply of amino acids provided in the diet cannot be totally oxidized to CO2 in the liver because such a process would provide far more ATP than the liver could utilize. Instead, most amino acids are oxidatively converted to glucose. This results in an overall ATP production during amino acid oxidation very nearly equal to the ATP required to convert amino acid carbon to glucose. Thus gluconeogenesis occurs without either a need for ATP from other fuels or an excessive ATP production that could limit the maximal rate of the process. The net effect of the oxidation of amino acids to glucose in the liver is to make nearly two-thirds of the total energy available from the oxidation of amino acids accessible to peripheral tissues, without necessitating that peripheral tissues synthesize the complex array of enzymes needed to support direct amino acid oxidation. 2

Hopefully you see the issue: whey taken post workout could actually be broken down into glucose (as much as two-thirds of it).  The muscles need glucose to replace glycogen, but that’s not why most of us are taking a protein shake.

Two studies have reinforced this idea–here’s the first:

Our results confirm the major role of kinetics in dietary nitrogen postprandial utilization and highlight the paradox of MSPI, which, despite its high Protein Digestibility Corrected Amino Acid Score, ensures a rate of amino acid delivery that is too rapid to sustain the anabolic requirement during the postprandial period. Milk proteins had the best nutritional quality, which suggested a synergistic effect between soluble proteins and caseins.3

And the next study:

We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 ± 1.8 to 25 ± 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 ± 1.7 to 18 ± 1.1% and with diet, exercise and whey protein the decrease was from 27 ± 1.6 to 23 ± 1.3%. The mean fat loss was 2.5 ± 0.6, 7.0 ± 2.1 and 4.2 ± 0.9 kg in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 ± 1.4 and 2 ± 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 ± 9% for casein and 29 ± 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate. 4

Having said all this, I’d encourage you not to obsess over post workout nutrition–I believe it is one of the most over-analyzed aspects of training.  One study, in fact, divided subjects into three groups.   Some drank a protein shake in the morning and evening.  Others drank their protein supplement immediately before/after training, and a third group did not use supplements at all.  All three groups made improvements, but there were no differences between the three groups in terms of strength, power, or body composition (those who took no supplements did just as well).5

My Conclusions:

Having a protein shake after you train is a convenient way to get extra nutrients and calories, but it isn’t going to make or break your gains.  Focus more on your overall training and nutrition and don’t obsess over the timing of supplements.

I’ve been using (skim or lowfat) milk and whey protein in my post workout shake for years and I see no real reason to change.

I’d highly recommend Brad Pilon’s How Much Protein book if you’d like an eye-opening look at the research.  I cut back on my use of supplements after reading it and haven’t seen a drop in strength.


References:

1. JISSN, 2008 Milk: the new sports drink? A Review

2. Physiol Rev. 1992 Apr;72(2):419-48.

3. Compared with casein or total milk protein digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement

4. Annals of Nutrition & Metabolism 2000;44:21-29

5. Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):172-85.

 

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Carbs at Night

February 19, 2012 - Posted in Fat Loss - Permalink
I used to believe in avoiding carbohydrates after a certain time (like 6:00 p.m.) or for the last meal of the day.  But my mind is changing as I learn about (and practice) intermittent fasting. 

A recent study suggests eating carbs at night may not be a bad idea if it is done properly.  78 police officers with unhealthy body mass indexes (BMI) were put on low-calorie diets.  One group ate most of their carbohydrates at dinner (the experimental group), the other group (the control group) presumably spread their carb intake over all meals.

Those who ate most of their carbohydrates at dinner ended up with greater fat loss (as evidenced by weight loss, abdominal circumference, and BMI reduction.) and reported lower hunger scores.  This group also showed greater hormonal improvements.1

Here are a few of my thoughts about eating carbohydrates at night in light of this study:

A negative calorie balance is still the key to weight loss, regardless of when you eat certain foods.  I think the reason late-night eating hurts so many of us is we’ve already had plenty of calories throughout the day, then we add even more while sitting on the couch watching TV.  But in this study the subjects were eating less calories than they used, resulting in weight loss.

The experimental group had lower hunger scores.  I’m wondering if the difference in results comes down to compliance.  Maybe those who ate carbs at night simply had an easier time following the diet and thus had more positive overall results.

For argument’s sake, lets assume compliance was the key.  It would still make this approach to dieting a valid one–all things being equal, a diet that’s easier to comply with is a better diet.  I’m personally having a much easier time eating this way compared to other strategies (low carbohydrate, etc).

It’s certainly possible that there are some hormonal advantages to eating this way, and compliance was not the only factor responsible for the experimental group’s greater improvements.  More research needs to be done.

Finally, let’s consider the strategy for clarification:

1. A negative calorie balance

2. Most of the daily carbohydrates eaten at dinner

It’s fine if you want to try this strategy–but be sure both components are in place.  Don’t kid yourself by eating too many calories and too many carbs all day, follwed up with a night of shoveling down the pasta.  That’s not what these subject did.

Reference:

1.Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.

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Intermittent Fasting

February 18, 2012 - Posted in Fat Loss - Permalink

The intermittent fasting approach to diet may go against everything you’ve heard about food, metabolism and muscle. But the research (not to mention the experience of many practitioners—including yours truly) has led me to believe this is one of the most effective dietary strategies you can utilize.

You may have grown up reading about the importance of small, frequent meals for “firing up your metabolism.” This was the bodybuilding dogma for decades and I also used to believe it.

But research has not demonstrated any metabolic difference in small, frequent meals versus large infrequent eating. One study, for example, compared the metabolic affect of two meals a day with eating seven meals a day in thirteen subjects. Researchers concluded there were “no consequences for the total 24 h energy expenditure (24 h EE) of the two feeding patterns.”1

Having said this, I’ll tell you two distinct advantages to an intermittent fasting approach to diet:

1. Simplicity/Compliance

Small, frequent meals are fine if this way of eating helps you consistently hit your daily caloric goals. But eating 6-7 times a day may not be practical for those of us who don’t make a living in the fitness profession.

I’ve also found low carbohydrate approaches to be very effective. But compliance is also an issue here—going several days without carbs is just kind of a pain in the rear end (memories of “keto breath” come to mind).

This is the beauty of intermittent fasting. It does take some getting used to, but you don’t have to stress over eating every few hours or completely abstaining from one type of food. This is important, because long-term compliance will be the most important factor in whether or not a diet “works.”

For me the adjustment to the diet kind of works in reverse to other things I’ve tried. In other words, it gets easier to do over time. It seems going for short periods of time without eating re-wires the brain and reduces compulsive eating. That’s been my experience, and many other practitioners attest to the same.

2. Hormonal

Some fear a short fast will slow the metabolism or put the body in “starvation mode.” But this doesn’t seem to be the case, either. A short fasting period will, in fact, maximize your fat burning potential. There are positive effects on growth hormone and catecholamines, both of which aid in fat loss.

Going longer periods without eating also causes the body to burn fat (vs. carbohydrates) for fuel. The study I cited earlier noted that subjects experienced increased fat oxidization when eating only two meals a day.

Some fear going without food will cause muscle loss, but this doesn’t seem to be the case. The bottom line is this: you will not lose muscle mass while dieting if you lift weights.

Resources/Programs

I’ll recommend two excellent resources if you are interested:

Brad Pilon’s Eat-Stop-Eat is a very well researched book for those who want a simplified approach to intermittent fasting. This is the one I’d recommend for those who want a beginner/basic guide–the plan only requires you to fast once or twice a week. It doesn’t mean you can eat everything in sight the rest of the time, but he explains that in more detail.

John Romaniello’s Fat Loss Forever is a more advanced approach for those who want maximum results in minimal time. His plan calls eating most of your calories later in the day and making other adjustments (a “cheat day,” etc). This approach may surprise you if you’ve never tried it, but I’ve found it to be very effective (I used a similar approach to drop body fat).

Reference:

1. Eur J Clin Nutr. 1991 Mar;45(3):161-9. Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

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