Intermittent Fasting is a hot button topic. I haven't come across an eating plan that has more people arguing their opinion.
The foundation of IF is calorie restriction or fasting for a certain time frame, then using "eating windows" to consume what you will need that day. Ex: Fasting 16 hours, then an 8 hour window for calorie intake. There are quite a few variations, some with fasting for 24 hour periods.
I am going to veer off course for just a minute. If a person is told something enough times, the natural reaction is to believe it is true. It happens daily with the media spin on every topic of our lives. In the diet and nutrition industry, we have a lot of people that read an article or have a conversation with the ripped guy at the gym and think whatever is said must be true. It wouldn't be published if it wasn't! That guy must know what he is saying because he is so muscular, right? Wrong. many published articles are product driven. The ripped guys plan may work for him, but that doesn't make it the correct plan for you.
Contrary to popular belief, eating several meals a day does not give a person a boost in their metabolism. This concept lacks scientific backing. Every time we eat, our bodies metabolic rate increases. We then use stored energy to break down that food and absorb the energy. This is called the Thermic Effect of Food. If you have a higher calorie meal, the amount of energy expenditure is higher. Studies show that, at the end of a 24 hour period, there is no difference in the energy expenditure whether we eat several times a day or restrict our calories to a specific window. This is in direct contrast to what a majority of people in the fitness industry believe, therefor IF is often dismissed without the proper consideration.
My hope is that you will take the information I am giving you and draw your own conclusions without the influence of commercial products or misinformed, (however well intentioned), people who assume something is right because they are not interested in actual research.
On with the show....
The mechanics of IF are easy to understand. Eat during your window, fast the rest of the time. Its the pros and cons of this program that you need to consider in order to make an educated decision as to whether it is the right fit for you. Lets start with the benefits of Intermittent Fasting:
1) Fasting keeps insulin at a minimum. This results in your body using fat stores for energy.
2) Since all the blood that used to be in the digestive tract now has a
break, circulation increases in other tissues. One reason why stubborn
fat is stubborn, is its poor vascularity. Now you are able to take fatty
acids away from those cells and into the bloodstream.
3) Fasted training preserves muscle and boosts muscle growth. The Journal of Applied Physiology lists a study where 6 participants were involved in a controlled study to gauge the effects of fasted training and fed training.
"Our results indicate that prior fasting may stimulate the
intramyocellular anabolic response to ingestion of a
carbohydrate/protein/leucine mixture following a heavy resistance
training session."
Link: http://link.springer.com/article/10.1007%2Fs00421-009-1289-x
In other words, fasted training is more of a stress on your body, forcing adaption and compensation, which may be optimal for training.
4) Growth Hormone (HGH) is increased during the fasted stage. HGH helps repair your body and build muscle.
5) During your feeding window, you will ingest all of your dietary needs. You will experience the feeling of fullness during that window. And I mean full. Obviously, your dietary needs are dependent on your lifestyle, but lets say you are on an 1800 calorie diet. You've only got the feed window in order to ingest that. Now, its easy to do if you are eating garbage. But if you are eating the proper foods, downing 1800 calories in an 8 hour time period isn't as easy as it sounds! But there is no feeling of hunger during the feeding window.
There are more benefits to the IF system, but I won't go into them all in this post. If there is interest, I can always dive more deeply into any of my posts.
Ready for those cons?
1) Studies suggest IF is effective for males but can have adverse effects for women. In addition, IF may cause insomnia, irregular menstrual cycle and adrenal fatigue. These effects are more likely if you are going to the extreme versions of fasting.
2) It takes time to get used to the process. In the first few weeks, during fasting hours, you may experience obsessive clock watching while you wait for the feeding window. This will cause an increase in hypertension.
3) There are studies citing that irregular eating habits can inhibit protein synthesis. (This can be countered with ingesting a few meals in your feed window.) My personal opinion is that there can be a fusion of a standard diet and IF that will be beneficial based on a specific persons needs.
4) Insulin health may not benefit from IF as much as proponents would have you believe. In regard to insulin, what you are eating is more significant than when you eat it. There is a study that measures insulin and blood sugar health during an IF like diet. The problem I have with this study is that it was done on obese subjects. The insulin health improved, but was considered unsustainable. The tests should have a control group of non obese subjects in order for proper results.
I hope that covers some of the basics for you. There is so much more to IF than I have here. Do your research. Ask questions. Never follow just because someone says they are the leader.
Please comment and ask questions below.
My next entry will be a short break from the nutrition world, focusing on youth fitness and what can be done to improve overall performance in our young athletes.
Friday, April 11, 2014
Wednesday, April 2, 2014
Nutrition made simple: Series 2 - Paleo Diet
The Paleo Diet is based upon the concept that we are
genetically adapted to a certain eating habits and basing our eating habits on its principals will provide optimal results. The Paleo diet has been tested extensively with randomized human subjects and has a pretty good history of success. People following the Paleo concept often report:
Sounds like a solid plan right? Well, here are a few detractors that may make this a plan that doesn't fit your needs...
You cannot eat grains, oats, wheat, barley or rice. Ouch! No legumes or beans. So no peanuts, peanut butter, soy foods or tofu. No dairy products. Not good for your bones. The diet is very high protein, which is usually an indicator of low carbs. Carbs are your fuel for those intense workouts! I haven't found anything that indicates portion sizes. There are people who feel you should be able to eat unlimited amounts of certain foods. My personal opinion is that is nonsense. All food should be accounted for an moderation is key in any lifestyle.
The Paleo diet is also expensive. Grass fed and organic foods are a hot ticket item and stores love the diets that push them.
Last, but not least, if you take foods and nutrients from your diet and do not find suitable replacements, you will create a nutrient imbalance.
A lot to digest! Remember, the diet plan that fits every person doesn't exist. Do not get sucked in by flashy commercials, ridiculous claims or fads. Know your facts, judge for yourself and experiment to find the plan that is right for you.
Again, please feel free to send questions or comments. I will be glad to dig deeper in to any of my posts and provide answers.
Next: Intermittent Fasting
- Reduction in risk of heart disease, type 2 diabetes, and most chronic degenerative diseases that affect people in the western world
- Weight in overweight subjects
- Improvement of athletic performance
- Slow or reverse the progression of an autoimmune disease
- Improvement or elimination of acne
- Better Sleep/more energy throughout the day
- Increased libido
- Improvement of mental outlook and clarity
- Higher protein intake – Meat, seafood, and other animal products represent the staple foods of modern day Paleo diets. Protein comprises 19-35 % found in hunter-gatherer diets.This is much higher than the average western diet.
- Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets. Recent large population studies known as meta analyses show that saturated fats have little or no adverse effects upon cardiovascular disease risk. (This is consistent with my previous post IIFYM)
- Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent 35-45 % of the daily calories in the Paleo concept. They are also the main source of carbohydrates. Almost all of these foods have low glycemic indices that are slowly digested and absorbed, and won’t spike blood sugar levels.
- Higher fiber intake – Dietary fiber is essential for good health. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
- Higher potassium and lower sodium intake – Potassium is necessary for the heart, kidneys, and other organs to work properly. Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium. Paleo supporters contend that Stone Age bodies were adapted to this ratio. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium.Today, the average American consumes about twice as much sodium as potassium.
- Net dietary alkaline load that balances dietary acid – After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.
- Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals – Whole grains contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body. Good sources for vitamins include grass produced or free ranging meats, fruits, and veggies.
Sounds like a solid plan right? Well, here are a few detractors that may make this a plan that doesn't fit your needs...
You cannot eat grains, oats, wheat, barley or rice. Ouch! No legumes or beans. So no peanuts, peanut butter, soy foods or tofu. No dairy products. Not good for your bones. The diet is very high protein, which is usually an indicator of low carbs. Carbs are your fuel for those intense workouts! I haven't found anything that indicates portion sizes. There are people who feel you should be able to eat unlimited amounts of certain foods. My personal opinion is that is nonsense. All food should be accounted for an moderation is key in any lifestyle.
The Paleo diet is also expensive. Grass fed and organic foods are a hot ticket item and stores love the diets that push them.
Last, but not least, if you take foods and nutrients from your diet and do not find suitable replacements, you will create a nutrient imbalance.
A lot to digest! Remember, the diet plan that fits every person doesn't exist. Do not get sucked in by flashy commercials, ridiculous claims or fads. Know your facts, judge for yourself and experiment to find the plan that is right for you.
Again, please feel free to send questions or comments. I will be glad to dig deeper in to any of my posts and provide answers.
Next: Intermittent Fasting
Thursday, March 27, 2014
Nutrition made simple: Series 1, If It Fits Your Macros
The amount of hype and misinformation about different diets is overwhelming and staggering to think about. Most of that information is based on hyperbole and hope. Despite what most of the fad diet creators would like you to believe, no one plan can work for every person. Remember, for every "diet of the moment", there is probably a book, website and supplement company claiming to have originated it and offering to sell you that information for a handsome profit. This is the first in a series of fact and science based diet information posts, (mixed in with some of my personal thoughts), that you can use to figure out the plan that works for you.
With that, let's dive in to the first of our subjects:
If It Fits Your Macros
Know what macros are? Macronutrients are nutrients that our bodies use in large quantities. The three best examples are protein, carbohydrates and fats. Here is a simplified breakdown of the function for each.
Protein: Protein is made up of amino acids. Amino acids are the building blocks of muscle. In combination with anaerobic and aerobic exercise, you will build muscle at a more rapid pace when you ingest proteins.
Carbohydrates: Carbs give you the needed energy for physical activity. They are anti-catabolic. Meaning that the ingestion of carbs will prevent your body from breaking down protein for energy. Carbohydrates also increase insulin output, which is the most anabolic hormone your body produces. (Anabolic: Your bodies synthesis in breaking down complex substances to simpler ones.)
Fats: Fat gets a bad rap. It is essential for maintaining a healthy body. The trick is to eat more of the good fats and less of the bad ones. Saturated and trans fats should be avoided. Unsaturated and essential fatty acids, such as omega 3, can be good for you. Fat plays a vital role in muscled growth and development as well as aids int he absorption of vitamins.
Still with me? Now that you have a basic understanding of the macronutrients, here is how the IIFYM plan works.
Food is fuel for your body. If you keep eating an over abundance of calories, your body will start to store them for later. As body fat. Its that simple! In order to stop gaining or start losing body fat, you will have to stop eating more calories than you are using for fuel or you will have to do enough physical activity to burn off the excess.
IIFYM is simple enough. You simply calculate how much fuel you need based on a few deciding factors, then adjust your eating habits accordingly. Deciding factors are age, height, weight, gender, exercise level, etc. There are some sites that will give you a basic calculation, but your best bet is to go to a professional, let's say yours truly, and get an accurate assessment. Once calculated, you can use a myriad of online or phone applications to determine which foods fit into your macro parameters. Again, you can also use a qualified nutritionist, (Hint, hint), to help you make the decisions and guide you through the process of choosing foods that will keep you running at optimal performance.
The downside to IIFYM comes when people misunderstand the importance of what we are putting in our body. The basic premise is that we can eat anything as long as we don't exceed our calories, protein, carbs and fat. Not true! Like every other program, we have to be conscious of sugar, additives, artificial sweeteners, type of fat, etc. It takes work on our part to be a responsible eater. A diet that works for every single person does not exist.
This is just the basics for IIFYM. If you would like a more detailed explanation or more information, please feel free to leave a message or email. I am available for personal training, meal plans, consultations and general advice regarding your fitness and nutritional needs.
Keep Moving!
Next up: Paleo Diet
With that, let's dive in to the first of our subjects:
If It Fits Your Macros
Know what macros are? Macronutrients are nutrients that our bodies use in large quantities. The three best examples are protein, carbohydrates and fats. Here is a simplified breakdown of the function for each.
Protein: Protein is made up of amino acids. Amino acids are the building blocks of muscle. In combination with anaerobic and aerobic exercise, you will build muscle at a more rapid pace when you ingest proteins.
Carbohydrates: Carbs give you the needed energy for physical activity. They are anti-catabolic. Meaning that the ingestion of carbs will prevent your body from breaking down protein for energy. Carbohydrates also increase insulin output, which is the most anabolic hormone your body produces. (Anabolic: Your bodies synthesis in breaking down complex substances to simpler ones.)
Fats: Fat gets a bad rap. It is essential for maintaining a healthy body. The trick is to eat more of the good fats and less of the bad ones. Saturated and trans fats should be avoided. Unsaturated and essential fatty acids, such as omega 3, can be good for you. Fat plays a vital role in muscled growth and development as well as aids int he absorption of vitamins.
Still with me? Now that you have a basic understanding of the macronutrients, here is how the IIFYM plan works.
Food is fuel for your body. If you keep eating an over abundance of calories, your body will start to store them for later. As body fat. Its that simple! In order to stop gaining or start losing body fat, you will have to stop eating more calories than you are using for fuel or you will have to do enough physical activity to burn off the excess.
IIFYM is simple enough. You simply calculate how much fuel you need based on a few deciding factors, then adjust your eating habits accordingly. Deciding factors are age, height, weight, gender, exercise level, etc. There are some sites that will give you a basic calculation, but your best bet is to go to a professional, let's say yours truly, and get an accurate assessment. Once calculated, you can use a myriad of online or phone applications to determine which foods fit into your macro parameters. Again, you can also use a qualified nutritionist, (Hint, hint), to help you make the decisions and guide you through the process of choosing foods that will keep you running at optimal performance.
The downside to IIFYM comes when people misunderstand the importance of what we are putting in our body. The basic premise is that we can eat anything as long as we don't exceed our calories, protein, carbs and fat. Not true! Like every other program, we have to be conscious of sugar, additives, artificial sweeteners, type of fat, etc. It takes work on our part to be a responsible eater. A diet that works for every single person does not exist.
This is just the basics for IIFYM. If you would like a more detailed explanation or more information, please feel free to leave a message or email. I am available for personal training, meal plans, consultations and general advice regarding your fitness and nutritional needs.
Keep Moving!
Next up: Paleo Diet
Subscribe to:
Comments (Atom)