Insulin – all you need to know

By Marwan / March 10, 2018

Whenever you hear the word insulin you automatically think of carbs! And whenever you think of carbs you think insulin!

How many of us have been to the gym where you hear the bro’s saying that they need to spike their insulin?!

What is insulin?

Depending on who you speak to, insulin is bad and that is the reason you get fat. As you will find out later on in the article insulin can either be your best friend or it can become your worst enemy.

Insulin is a hormone secreted by the pancreas. When you eat a meal, the carbohydrate in the meal is broken down into glucose (a sugar used as energy by your cells).

Your pancreas senses the rising glucose and releases insulin.  Insulin allows the glucose to enter your liver, muscle, and fat cells.

Once your blood glucose starts to come back down, insulin levels come back down too.  This cycle happens throughout the day.

You eat a meal, glucose goes up, insulin goes up, glucose goes down, and insulin goes down.  Insulin levels are typically lowest in the early morning since it’s usually been at least 8 hours after your last meal

Insulin doesn’t just regulate blood sugar.  It has other effects as well.  For example, it stimulates your muscles to build new protein (a process called protein synthesis).  It also inhibits lipolysis (the breakdown of fat) and stimulates lipogenesis (the creation of fat).

How does insulin work?

After you eat food and your blood sugar level rises, cells in your pancreas (known as beta cells) are signaled to release insulin into your bloodstream. Insulin then attaches to and signals cells to absorb sugar from the bloodstream.  Sugar cannot go into your cells directly.

As you eat a meal the body makes an instantaneous decision on how much sugar is needed now vs how much sugar is stored for future need.

This is dictated by insulin.  The more sugar you put in your body the more insulin will be released.

So in essence insulin keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).

Insulin in overweight people

As the person becomes overweight, insulin problems increase.  The insulin receptors become unresponsive, the body is pumping large amounts of insulin from the carbohydrates but the body is incapable of using it properly.

Insulin resistance can happen because the insulin receptors on the cells are blocked from doing their job.  What happens when glucose doesn’t get to the cells?

Insulin isn’t capable of carrying out its job effectively it is no longer effective at transferring energy into the cells for use.

Insulin is being prevented from stimulating the transfer of glucose for energy, instead it’s all storage and that’s why overweight people feel tired most of the time.

Do carbs make you fat?

Below is how most people associate carbs and body fat.

High Carbohydrate Diet -> High Insulin -> Increased Lipogenesis/Decreased Lipolysis -> Increased Body Fat -> Obesity

Carbs alone won’t make you fat.   Fat gain can only occur if the rate of lipogenesis (formation of fat) exceeds the rate of lipolysis (fat breakdown).  In healthy individuals lipogenesis only happens after you consume a meal.

Carbs alone won’t make you fat, just as fat alone won’t make you fat UNLESS your total calories eaten exceed your total calories burned.

Refined Carbs and Insulin

You may be wondering why refined carbohydrates can be a problem.  Many people think it’s due to the rapid spikes in insulin.

However, it’s not insulin, because protein can cause rapid spikes in insulin as well.  One problem with refined carbohydrates is a problem of energy density.

With refined carbohydrate, it is easier to pack a lot of calories into a small package.  Not only that, but foods with high energy density are often not as satiating as foods with low energy density.

Insulin sensitivity

Insulin sensitivity refers to how well or how poorly the individual responds to the hormone insulin.  Individuals who are insulin resistant tend to have higher baseline insulin levels, because the body is releasing more to counter the resistance.

What causes insulin resistance?

There are a variety of factors that affect insulin resistance.  Genetics is one, your lifestyle such as diet, training, body fat levels.

But that doesn’t mean that lean athletes and/or bodybuilders cannot have some form of genetic insulin resistance.  At the same body fat levels between two different individuals insulin sensitivity can vary 10 fold.

How do I know if I am insulin sensitive or insulin resistant?

There are a lot of complicated and impractical ways to determine insulin sensitivity and insulin secretion. All involve blood work and looking at either baseline insulin or blood glucose or how insulin changes in response to a meal.

However, in practice, there are signs as to whether you have good insulin sensitivity or not and possibly whether you over-secrete insulin.

Here’s two very simple questions to ask yourself regarding your response to diet:

  1. On high-carbohydrate intakes, do you find yourself getting pumped and full or sloppy and bloated? If the former, you have good insulin sensitivity; if the latter, you don’t.
  2. When you eat a large carbohydrate meal, do you find that you have steady and stable energy levels or do you get an energy crash/sleep and get hungry about an hour later? If the former, you probably have normal/low levels of insulin secretion; if the latter, you probably tend to over-secrete insulin which is causing blood glucose to crash which is making you sleepy and hungry.

What would be the perfect meal for me?

This is dependant on you.  Different individuals tend to do better with different meals.  Some do well with low carb, high fats diet, others do better with high carb low fat diet.

Assuming, again, 40% protein, a good starting place might be 40% protein, 20-30% carbs and 20-30% fat. A further shift to a near ketogenic (or cyclical ketogenic) diet may be necessary, 40% protein, 10-20% carbs and the remainder fat may be the most effective. If protein is set higher, up to 50% protein, carbs would be set at 10-20% with the remainder (20-30%) coming from dietary fat.

If you are not insulin sensitive or tend to secrete high amounts of insulin in response to a meal Superior bodybuilders tend to have excellent insulin sensitivity with low insulin secretion in response to a meal.

This would tend to explain why bodybuilders have often gravitated towards high carb/low-fat diets and been successful on them.

At the same time, mediocre bodybuilders frequently get less than stellar results from that same diet. Lowering carbs and increasing dietary fat seems to be more effective in that case some of the low-carb bulking strategies out there probably work better for those individuals.

How to increase insulin sensitivity?

  • Do strength training – Insulin sensitivity is at its highest after exercise, the muscles and cells are desperate for fuel particularly after exercise.

Studies show all kinds of exercise help but anaerobic has the greatest impact on insulin sensitivity because it builds lean tissue.

  • Optimise your carb intake – Use carbs according to your activity and when your body needs it most, in and around your workouts.
  • Eat foods that improve insulin sensitivity with higher carb foods – green tea, vinegar, nuts, cinnamon and spices are among the foods that increase insulin sensitivity, improving the body’s ability to store carbs as glycogen rather than body fat.
  • Use whole foods rather than refined carbs.  Refined carbs cause a rapid rise in blood sugar.
  • Avoid liquid fructose – Liquid fructose causes insulin resistance and is linked with fat gain when consumed in large quantities.

Although fructose is metabolised in the liver and doesn’t stimulate insulin secretion in the way glucose does, fructose can interfere with insulin signalling and cause metabolic problems when taken in excess.

Final word on insulin – It is a “satiety” hormone which helps keep you full.

Free Spins Casino Review Site50

By Marwan / February 16, 2020

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Free Spins Casino – Review Site

Review sites are a great way to find out more about a gamblingboulevard site. A review is basically an unbiased analysis of the site. Some people like to read reviews and ask questions but this can be time consuming. The best thing to do is spend your time playing at the site in question. That way you are able to get to know it first hand. Playing at the site of your choice does not necessarily mean that you are going to like it or even think it is good. It takes time to develop a relationship with a new site and you need to put some time into it before you judge it.

The free spins casino in question is the free spins casino in Africa. This is a very popular site because of the many rewards that are available. Many people like to play free spins casino because they find them fun to play. They can be a good source of income for the lucky few. The problem comes when the player uses the site too much. The site will take advantage of the player by offering them cash in return for gambling.

One of the biggest problems that have come up with the free spins casino in Africa is the constant online gambling. In other words the person playing gets addicted and starts to lose money. They are encouraged to spend more money than they should. This is what they are doing and it is very bad for the business. Many countries have banned online gambling because it is considered as being dangerous for all the people involved. The free spins casino in Africa has started to try and eliminate these problems by limiting the amount of cash that is available for purchase.

Why you can’t stop overeating

By Marwan / June 24, 2018

I know the feeling, one slice of pizza turns into 2, and two turn into a whole box! I’ve been there before and you start saying to yourself “what’s wrong with me”?

But don’t worry, you’re not alone.  It is perfectly normal.

It happens to the best of us and when that happens you just got to get back on track.

Even with the best intensions, the pull of certain foods is so strong it can leave us feeling powerless.

You’re not overeating because there is something wrong with you or your willpower.  I mean come on, who wants to overeat on brocolli?!!

See processed foods are designed to be “irresistible” and to be eaten in large quantities.  If you ate a whole pizza then the food has done its job.

Processed foods are foods that have been modified from their original, whole-food form in order to change their flavor, texture, or shelf-life.

Often, they’re altered so that they hit as many pleasure centers as possible — from our brains to our mouths to our bellies.

Processed foods are highly cravable, immediately gratifying, fun to eat, and easy to over-consume quickly (and often cheaply).

Processed foods will also look and feel different from their whole food counterparts, depending on the degree that they’re processed.

There are four sneaky ways processed food can make you overeat. Often, we’re not even aware of how much these factors affect us.

That’s why, awareness = power.

1. Marketing convinces us that processed foods are “healthy”.

Processed foods come in packages with bright colors, cartoon characters, celebrity endorsements, and powerful words that triggers all kinds of positive associations.

Take, for example, “health halo” foods.

“Health halo” foods are processed foods that contain health buzzwords like organic, vegan, and gluten-free on their label to create an illusion, or halo, of health around them.

Companies come out with organic versions of their boxed macaroni and cheese, gluten-free versions of their glazed pastries, and vegan versions of their icing-filled cookies.

You’ll see chips “prepared with avocado oil,” sugary cereal “made with flaxseeds,” or creamy chip dip with “real spinach.”

The nutrient content of those foods isn’t great, but the addition of nutrition buzzwords and trendy ingredients make us perceive them as healthier.

Marketers also choose words that relate more broadly to self-care.

Ever notice how many processed food slogans sound like this?

“Have a break.”

“Take some time for yourself.”

“You deserve it.”

Words like “break” and “deserve” distract us from our physical sensations and tap into our feelings — a place where we just want to be understood, supported, soothed, and perhaps just escape for a moment.

Health buzzwords and emotional appeals can make us perceive a food as “good for me”; it seems like a wise and caring choice to put them in our shopping carts, then in our mouths.

And if a food is “healthy” or “we deserve it,” we don’t feel so bad eating as much as we want.

2. Big portions make us think we’re getting a “good deal”.

People get mixed up about food and value.

We’re taught to save money and not waste food.

We’re taught to buy more for less.

Given the choice between a small juice for two dollars, and a fizzy drink like Coca Cola with endless refills for the same price, the coke seems like better value.

What we don’t calculate into this equation is something I like to call the “health tax.”

The “health tax” is the toll you pay for eating low-nutrient, highly processed foods. If you eat them consistently over time, eventually you’ll pay the price with your health.

When companies use cheap, poor quality ingredients, they can sell bigger quantities without raising the price.

But what’s the deal?

Sure, you’ll save a buck in the short term, but you’ll pay the health tax — through poor health, excess body fat — in the long term.

3. Variety makes us hungrier.

Choice excites us.

Think of those “party mixes” — pretzels and corn chips and cheesy puffs and barbeque rings — all in one bag! The fun never ends because there’s a variety of flavors and textures to amuse you forever!

When we have lots of variety, we have lots of appetite.

It’s hard to overeat tons of one thing, with one flavor, like apples.

How many apples can you eat before, frankly, you get bored?

Reduce the variety and you also reduce distraction from your body’s built-in self-regulating signals. When we’re not so giddy with choice and stimuli, we’re more likely to slow down, eat mindfully, and eat less.

4. Multiple flavors at once are irresistible.

If there’s a party in your mouth, you can guarantee that at least two out of three of the following guests will be there:

  • Sugar
  • Fat
  • Salt

These three flavors — the sweetness of sugar, the luxurious mouthfeel of fat, and the sharp savory of salt — are favorites among those of us with mouths.

However, when you combine these flavors, they become ultra delicious and hard-to-resistThis is called stimuli stacking — combining two or more flavors to create a hyperpalatable food.

Food manufacturers know: When it comes to encouraging people to overeat, two flavors are better than one.

Food manufacturers use a specific “stimuli stacking” formula to create hyperpalatable food.

They call it “The Big 5.”

Foods that fulfill “The Big 5” are:

  • Calorie dense, usually high in sugar and/or fat.
  • Intensely flavored — the food must deliver strong flavor hits.
  • Immediately delicious, with a love-at-first taste experience.
  • Easy to eat — no effortful chewing needed!
  • “Melted” down easily — the food almost dissolves in your mouth, thus easy to eat quickly and overconsume.

When these five factors exist in one food, you get a product that’s practically irresistible.

So what is the solution? Well you have to start educating yourself about these foods, examining your own relationship with food, and employing strategies that put you in control.

It’s not about will power.  If you are relying on will power you will be facing an uphill battle.

 

4 ways to stay in shape when you are busy

By Marwan / June 17, 2018

Holiday preparations, family visits, and epic meals… end-of-the-year festivities can make it feel impossible to avoid skipping workouts, gaining weight, and coming back from a holiday with a massive hangover.

Life can be calm and collected.

Or it can be frenetic and crazy.

The holidays, of course, offer a healthy dose of the latter.

So with that in mind here are some survival guides for you to keep the weight off during holidays or holiday season.

  1. Eat slowly and to “satisfied” instead of “stuffed”.  This is by far the simplest method and sometimes the simple stuff are the ones that work the best.

There are two reasons why this method works…

a) Physiological – It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.

b) Psychological – When you slow down, “sense into”, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more.

2. Anything is better than nothing – Many of us work out diligently throughout the year only to fall off the cliff when it comes to the holidays citing the “I am busy” excuse.

So with that in mind here are some ways you can still stay in shape while you are busy…

You don’t even have to go to the gym to keep your shape, so I will give you 3 methods, all you need is a kettlebell or kettlebells and a pair of dumbbells and your own body!

Option 1 Bodyweight workout

Superman Pushups

Reverse lunges

Spiderman Pushups

Mountain Climbers

How to do them:

Perform each exercise as hard as you can for 20 seconds, followed by 10 seconds rest and repeat this 5x

Option 2 Dumbbells

Squat into press

Rows

Deadlifts

Pushups on dumbbells

How to do them – We will use a reversing ladder and start with 6 reps for each exercise, then 5, then 4 and all the way down to 1.

Option 3 Kettlebells

Kettlebell Swings 1 minute each side

Kettlebell Reverse lunge 10 reps each side

Kettlebell clean and press 10 reps each side

Kettlebell suitcase carry 50m each side

Repeat for 2 more rounds!

Why does the above work?

Here’s why..

  • You require minimal time and equipment – these exercises can be done anytime and anywhere
  • Uses compound exercises targeting more muscles
  • Helps you avoid the all or or nothing downward spiral
  • Keeps stress in check

None of the circuits above will take you more than 20 mins.

3. Instead of calorie counting, use “hand measure”.

Yup, and here is how it is done..

1 Palm = Serving of protein

1 Fist = Serving of vegetables

Cupped hand – Serving of carbs

1 Thumb = Serving of Fat

For men, 2 palms of protein, for women, 1 palm.

4. Eat well on the go 

When it comes to eating on the go many of us hit the panic button or eat whatever is in sight, healthy or not.  And with that in mind here are some ways to eat well on the road.

a) Pack a snack (or several).  What can you pack you ask?

  • Freshly cut fruit
  • Yoghurt or Cottage Cheese
  • Tinned Sardines/Salmon
  • Hard Boiled Eggs
  • Celery
  • Nut butters
  • Good quality Protein bars
  • Protein shake
  • Raw veggies and hummus
  • Plain nuts (not salted) choose from Pecan, Walnuts, Almonds, Brazil nuts

Eating when in the airport..

At the airport, there is a restriction on what you can or can’t take with you.  Some foods will pass through security others will not.

So with that in mind here are some tips…

a) Try and eat before you get to the airport (if possible) this way you don’t get the urge to eat junk.

b) Aim for better not perfect.  Try and eat less of the burgers, hot dogs, chips etc..

Generally I try and pack healthy snacks.  This maybe a selection of fruits, some nuts and a protein powder and/or protein bars.

That way I can eat whenever I want and if I am ever short on time I don’t have to go hungry.

How I quit weekend overeating

By Marwan / June 10, 2018

In my world, weekend overeating (and over-boozing) was ‘just what people did.’ It felt good to let loose… until I got sick of the regret, guilt, bloating, and extra pounds. That’s when I discovered the surprising *real* reason behind my Friday-to-Sunday gorging. Here are the 5 strategies I used to ditch the habit (and the weight) for good.

I used to overeat like a boss.

True story.

Sure, I was “good” all week.

But weekend overeating? That was my jam.

Every Friday around 5pm, as I waited for the bus after work, I’d start to salivate. The end of the work week meant red wine, pizza, a giant bag of chips, and bad movies. It was a Friday ritual.

Sometimes I’d call my husband while waiting. What should we get on the pizza? They do that really good pesto sauce with goat cheese. What about extra sausage?

Friday night, when I got to eat whatever I wanted, was the highlight of my week.

My job was stressful. The commute was long. Coming home, dumping my stuff, and crushing some fast food and booze was my way of unwinding.

However…

Friday became a gateway drug to the rest of the weekend.

I ate big breakfasts on Saturdays before I went to the gym, and big lunches afterwards. I went out on Saturday nights for drinks and a heavy meal. Or stayed home for more takeout and movies on the couch.

Then came Sunday brunches, of course. And picking up some of those amazing cookies at that little coffee shop on Sunday walks. And, naturally, you close weekends with a big Sunday roast… because it’s Sunday.

Because it’s Friday. Because it’s Saturday. Because it’s Sunday.

Which bled into: Because it’s Thursday night. Technically close enough to Friday. Friday-adjacent, and good enough.

In my head, the weekend was a time where “normal rules” didn’t apply. It was a time to relax, put my feet up, and let the soothing crunching and chewing take me away.

I’m not talking about compulsive bingeing here. That’s where you have episodes of eating without thinking, almost like you’re on autopilot.

(People with binge eating disorder feel disassociated while overeating and that can be hard to break without help from a doctor or therapist.)

But for me, it wasn’t that. Rather, mine was the kind of overeating where you’re all-in: a convenient, stress-fueled, often social, habit.

My social circle was happy to support it. I had binge buddies and pizza pals. As far as I was concerned, going hog wild was just what people did on weekends.

Looking back, I also know that in the face of a stressful job and overwhelming responsibilities my overeating ritual made me feel sane and human.

After a while, though, weekend overeating started to suck.

As every overeater knows, the joy of runaway indulgence comes with consequences.

You feel physically uncomfortable, bloated, perhaps even sick to your stomach. Mentally, you feel crappy. Guilty. Regretful. Maybe angry at yourself. Or just angry in general.

And while weight fluctuation is inevitable when you’re trying to get in shape, if you want to stay healthy and fit, or make fitness and health a permanent part of your lifestyle, then weekend overeating can sabotage your goals.

Aside from the obvious extra body fat or stalled performance, there’s other unwanted stuff.

Like your joints hurt because of inflammation from last night’s junk food. Or you’re too full to run properly. Or you lie awake in bed with meat sweats, huffing in small breaths around the food-baby in your belly.

Yet the cycle can be hard to break.

I tried to get it under control.

I started cutting deals with myself, such as, if it’s “real food” then it’s okay to overeat. (Cue jars of almond butter, spinach pizzas, and all-you-can-eat sushi.)

During the week, I trained harder. Ate less. Tracked low and high calories in a spreadsheet. But every starvation attempt was inevitably followed by an even bigger blowout on the weekend.

The cycle continued; my health and fitness goals remained elusive.

Then I made a surprising discovery.

How did I finally break free of my weekend overeating cycle?

Maybe not how you think.

I didn’t use “one weird trick”, or biological manipulation, or reverse psychology.

Here are 5 strategies that helped me turn things around.

Strategy #1:
I aimed for “good enough” instead of “perfect”.

I’ve seen it with so many clients

They want to follow the “perfect” diet.

So they adhere to strict meal plans (to the last measured teaspoon) Monday to Friday. And, the whole week, they worry incessantly about screwing things up.

By the weekend, though, the willpower gives out. They’re so sick of restrictive eating and can’t wait to eat food they actually enjoy. Bring on the weekend binge!

For most of them, there are only two options: perfect or crap.

So the logic follows:

“It’s Saturday, I’m out to lunch with my family, and I can’t have my perfect pre-portioned kale salad like I usually do, so instead I’ll just overeat a giant bacon cheeseburger and a huge heap of fries.”

If you take “perfect” off the table, things change. You feel empowered because there are now other options. Instead of kale salad vs. five servings of fries, there’s:

“I’m actually in the mood for a salad with my burger because I had fries at that work lunch on Thursday.”

Therefore, my solution: Always aim for “good enough”.

Throughout the work week and the weekend, I started to consider my health and fitness goals, what I was in the mood for, what was available, etc. I came up with a definition of “good enough”, and aimed for that.

Remember: The decent method you follow is better than the “perfect” one you quit.

Strategy #2:
I let go of my food rules.

If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys.

Food rules tell you:

  • what you can and can’t eat,
  • when you can or can’t eat it,
  • how you can or can’t eat it, and/or
  • how much you can or can’t have.

These rules take up an awful lot of mental real estate. They also set you up for disinhibition… aka “the Screw It Effect”.

Here’s how the Screw It Effect works.

Let’s say your #1 food rule is Don’t Eat Carbs. No croutons on the salad; won’t touch a sandwich; no potatoes with your omelet. Thanks.

But this Friday night, you find yourself out with friends, and everyone’s having beer and pizza. You hold out for a bit. Finally, you give in and grab a slice.

That means screw it, you’ve “blown your diet”, so you might as well keep eating. Cue the binge and uncomfortable after effects.

Of course, if you have one food rule, you probably have several. That means there are lots of ways to “mess up” (and disinhibit). Maybe all night. Maybe all weekend.

Eating by the rules almost always leads to overeating crap, because once you deviate, there’s nothing left to guide you.

My solution: I ditched the rules and let hunger be my guide.

Non-dieters (or so-called “normal eaters”) eat when they’re physically hungry and stop when they’re physically full, no matter if it’s Wednesday or Saturday, morning or evening, work lunch or happy hour.

Start by paying attention to your own food rules and responses.

When, where, and how are you likely to say, “Screw it?” What might happen if you let go of that rule and really tuned in to your physical hunger and fullness cues instead?

Strategy #3:
I gave up on “Cheat Days”.

Monday through Saturday is all about being faithful to your diet. But Sunday… That’s Cheat Day.

Cheat Day. Yay!!

The happiest day of your week.

You wake up on Cheat Day morning like a kid at Christmas. Go wild all day long, eating all the stuff you didn’t permit yourself during the week.

As evening nears, you start to freak out. So you eat (and maybe drink) even more. Because tomorrow, it’s back to reality. Back to fidelity and compliance. And no fun.

Sure, some people find the idea of a weekly Cheat Day useful both mentally and physically. If this is you, and it works for you, then by all means continue.

But for most of the people I’ve coached, having one Cheat Day means the rest of the week is food purgatory.

My solution: I quit the Cheat Day routine, and gave myself permission to choose what I wanted all week long.

Like the Screw It Effect, Cheat Day depends on scarcity.

Scarcity makes us feel anxious, needy, and greedy. The counter to a scarcity mindset? Abundance.

For you and most people around you, food is abundant — not something to be hoarded or feared. (If that’s true in your life, be grateful. It’s a privilege.)

You don’t need to “cheat” because there’s nothing, and no one, to “cheat” on. Maybe you enjoy some dessert on a Tuesday night because you’re in the mood for it, or maybe you don’t because you’re satisfied from dinner.

What and when you eat is up to you — and your hunger and fullness cues. No matter what day of the week it is.

If I wanted a slice of pizza I will have a slice – that way I don’t crave a pizza or a burger or whatever.

I eat clean most of the time but still allow myself a treat if I want it.  Most days I’ll have an ice cream, or a bowl of Kellogs Frosties Cereal!

When you know you can have it whenever you want it isn’t a big deal anymore.  I don’t look at food that way anymore.  I don’t look at a burger and think ah I wish I can have a burger today but I have to wait until Sunday or Saturday or whatever day my cheat day was!

Strategy #4:
I owned my choices (Really. Owned them.)

Do you ever barter with yourself? Make deals, trades or swaps related to food?

“Okay, self, I’ll turn down dessert today… but I’m gonna collect on the weekend and you better pony up the whole damn pie.”

In this mindset, one “good deed” gives you license to “sin” elsewhere. These trades rarely pay off — they usually just amount to a lot of mental gymnastics that help you avoid making tough decisions and help you justify overeating.

Look, we’re all adults here. Trading off “good” and “bad” is for little kids and convicts. There is no “good” and “bad”. There’s no prison warden holding the keys.

Mind games like this undermine your health goals — and your authority over your decisions.

My solution: I started owning my choices, and letting my adult values and deeper principles guide me when I sat down to eat.

I started making food decisions by acknowledging the outcome I would expect, based on my experience. For example:

“I’m choosing to eat this tub of ice cream on Saturday night. I’ll probably feel nauseated and anxious afterwards. In this instance, I’m fine with it.”

In the end, own your choices: Don’t moralize them. You’re free to eat and drink anything you want. You choose your behavior.

Just remember that different choices produce different outcomes.

It’s your call.

Strategy #5:
I stopped rationalizing.

Weekends present all sorts of comfortable justifications for eating a bunch of non-nutritious foods.

It could be anything:

  • You were busy. Or maybe you had nothing going on.
  • You were traveling. Or maybe you were at home.
  • You had to work. Or you had no work to do.
  • You had family/social meals. Or maybe you ate alone.

Any excuse will do. Powerless victim of circumstance!

But busyness, boredom, travel, work, or family dinners don’t inherently cause overeating. People eat or drink too much in lots of different situations. Their explanation simply matches whatever happens to be going on at the time.

Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors.

My solution: I stopped rationalizing and asked myself why I was really overeating.

Sometimes, you’ll want to eat crap. And too much of it. That’s normal.

But instead of falling back on the tired victim-of-circumstance narrative, take the opportunity to ask yourself what’s really going on.

Are you bored? Stressed? Sad? Happy?

Do this over and over and over, and you’ll start to see some patterns. That’s your pot of gold. That’s your opportunity to change overeating behavior — and do something else to address those emotions instead of bingeing.

Can you gain weight by eating too little?

By Marwan / June 3, 2018

 

You’re tracking your eating and exercise meticulously but not seeing results. Has your metabolism slowed to a crawl? Are your hormones off? Is it really possible to GAIN weight from eating too LITTLE? Here’s what’s really going on — and how to solve it.

So the question is…How can I be gaining weight by eating too little?

Here are some things to consider..

The law of Thermodynamics

So you’ve heard of Thermodynamics, energy balance, calories in and calories out but what do all these really mean?

Thermodynamics is a way to express how energy is used and changed. Put simply, we take in energy in the form of food, and we expend energy through activities like:

  • basic metabolic functions (breathing, circulating blood, etc.)
  • movement (daily-life activity, purposeful exercise, etc.)
  • producing heat (also called thermogenesis)
  • digestion and excretion

Energy balance (calories in, calories out) does determine bodyweight.

  • If we absorb more energy than we expend, we gain weight.
  • If we absorb less energy than we expend, we lose weight.

However, humans do not defy the laws of thermodynamics.

But what about unexplained weight changes you ask? That one time that you had a “big” dinner, or a big cheat meal and you woke up lighter on the scale?

Here is the real reason and it’s the dreaded word,

Metabolism.

Everyone’s metabolism is different therefore it is tricky to measure metabolism.

It is possible to approximate your basal metabolic rate — in other words, the energy cost of keeping you alive. But measurements are only as good as the tools we use.

You can measure your metabolism in a hermetically sealed metabolic chambers but not many of us are hanging out in one of them!!

You can estimate your calorie expenditure at the gym, you can use different apps to count total calories in like Fat Secret or MyFitnessPal but even those “estimates” can be anywhere from 20-30% off in young people possible way more in other population.

Most times our problems are purely perception.  As human beings we are pretty bad at estimating!!! We like to think we burn more than we take in.  The guys (or gals) that are trying to put on weight typically underestimate how much they’re burning and overestimate how much they’re eating.

We can be as far out as 50%!!!

I will give you a personal example.  I eat a lot of chicken so I know the calories of a normal chicken breast are around 150 odd calories OK?

For those of you that live in USA and know of the Cheesecake Factory will know what I mean 🙂

Luckily it had calories next to each meal.

So I looked through the menu and found chicken, I thought yay!

But a brief glance at the calorie content next to the meal my face turned to horror!!!

WHAT?!!!

2000 CALORIES???? What did they feed the chicken?!!!

So it’s not that we’re lying (though we can sometimes deceive ourselves, and others, about our intake). More than anything, it’s that we struggle to estimate portion sizes and calorie counts.

This is especially difficult today, when plates and portions are bigger than ever. And energy-dense, incredible tasting, and highly brain-rewarding “foods” are ubiquitous, cheap, and socially encouraged.

When people start paying close attention to their portion sizes using their hands or food scales and measuring cups, they are frequently shocked to discover they are eating significantly more than they imagined.

Another reason it can be easy to believe you gained weight eating too little (or at least didn’t lose weight when eating less) is because your metabolism isn’t like a computer.

For instance, you might have heard that one pound of fat is worth 3,500 calories, so if you cut 500 calories per day, you’ll lose one pound per week (7 x 500 = 3,500).

Except this isn’t how human metabolism works. The human body is a complex and dynamic system that responds quickly to changes in its environment.

When you undereat, especially over a longer period (that part is important), this complex system adapts.

Here’s an example of how this might play out:

  • You expend less energy in digestion because you’re eating less.
  • Resting metabolic rate goes down because you weigh less.
  • Calories burned through physical activity go down since you weigh less.
  • Non-exercise activity thermogenesis (daily-life fidgeting, movement) goes down and you expend less energy through the day.
  • Your digestion slows down, and you absorb more energy from your food.

our body will also adjust hormonal feedback and signaling loops. For instance:

  • Appetite and hunger hormones go up (i.e. we want to eat more, are more stimulated by food cues, may have more cravings).
  • Satiety hormones go down (which means it’s harder for us to feel full or satisfied).
  • Thyroid hormones and sex hormones (both of which are involved in metabolic rate) go down.

Your planned 500 calorie daily deficit can quickly become 400, 300, or even 200 calories (or fewer), even if you intentionally exercise as much as you had before.

And, speaking of exercise, the body has similar mechanisms when we try to out-exercise an excessive intake.

For example, research suggests that increasing physical activity above a certain threshold (by exercising more) can trigger:

  • More appetite and more actual calories eaten
  • Increased energy absorption
  • Lowered resting or basal metabolism
  • Less fidgeting and spontaneous movement (aka NEAT)

When it comes to genetics, here are some differences between individuals, and they can be the same sex, weight, height etc..

  • Your basal metabolic rate — remember, that’s the energy you need just to fuel your organs and biological functions to stay alive — can vary by 15 percent. For your average woman or man, that’s roughly 200-270 calories.
  • Genetic differences matter too. A single change in one FTO gene can be an additional 160 calorie difference.
  • Sleep deprivation can cause a 5-20 percent change in metabolism, so there’s another 200-500 calories.
  • For women, the phase of their menstrual cycle can affect metabolism by another 150 calories or so.

And yes there is such a thing called “water retention”.

Cortisol is one of our “stress hormones”, and it has effects on our fluid levels.

Food and nutrient restriction is a stressor (especially if we’re anxious about it). When we’re stressed, cortisol typically goes up. People today report being more stressed than ever, so it’s easy to tip things over into “seriously stressed”.

When cortisol goes up, our bodies may hold onto more water, which means we feel “softer” and “less lean” than we actually are. This water retention can mask the fat loss that is occurring, making it seem like we aren’t losing fat and weight, when in fact we are.

So what about recommendations?

You probably think that I am going to tell you to count calories.

Yes and No.

I want you to track your calories for ONE WEEK and one week only ok?  Whatever foods you were going to eat log them with portion sizes using scales.

You can find hundreds of calorie counting apps on mobile phones such as MyFitnessPal and Fat Secret.  Some even have a barcode scanner that instantly recognise the food.

At the end of the week tally everything up and see if it matches with whatever number you thought you were consuming.

You might be surprised!!!

This achieves another thing too, it teaches you about portion sizes and estimates.  You get to know how many grams one full plate of rice is etc.

Sometimes just the act of tracking increases our awareness of our intake, which helps us make better choices.

 

10 PRINCIPLES OF AN EFFECTIVE WEIGHT LOSS DIET FOR MEN

By Marwan / May 20, 2018

Weight Loss Diet for Men Principle #1 – Stop Dieting

Any diet that severely restricts calories whether it is carbs, fats or protein is set up for failure longterm.  It will not work full stop.

Restrictive diets leave you with cravings.

No more carbs? You’ll be craving cereal and bread like you never have before.

No more fat? Get ready to crave avocado and meat.

Weight Loss Diet for Men Principle #2 –  “Perfect Plates” System To Control Your Portions Instead Of Counting Calories.

The best part about using “Perfect Plates” in your weight loss diet? You’re not locked into eating the same meal every day.

The concept of “Perfect Plates” allows you to switch up your proteins, vegetables and carbs as much as you want.perfect plate weight loss diet for men

The key of “Perfect Plates” is in the proportions. One-half of your plate should be vegetables, one-quarter should be meat or plant-based proteins, and the last quarter should be a carb like rice or quinoa.

With “Perfect Plates,” you don’t have to count your calories to lose weight.

All you have to do is choose the healthy foods you want on your plate and set up the proportions correctly. The weight loss takes care of itself.

Weight Loss Diet for Men Principle #3 – Use the 4 x 4 Eating System To Make Meals Easy!

Many diets encourage you to eat 6 small meals throughout the day. But who has time for that much meal prep?!

Instead of dedicating your entire day to food, all you have to do is make 4 “Perfect Plates” a day and eat them 4 hours apart.

Here’s the ideal timing of perfectly-proportioned meals:

clock with eating scheduled weight loss diet for menBreakfast at 8:00 a.m.

Lunch at 12:00 p.m.

Snack at 4:00 p.m.

Dinner at 7:30 p.m.

Not everyone’s schedule allows for a strict 4-hour eating policy, and that’s okay. Eating 4 hours apart is just the optimal amount of time to digest, maintaining stable blood sugar, burning fat, and eating the right amount of calories.

Weight Loss Diet for Men Principle #4 – Eat A LOW Carb Breakfast

Eat low carb breakfast

 

 

 

 

 

 

 

Orange juice and toast are not on the list of fat burning foods!low carb breakfast weight loss diet for men

The perfect breakfast breaks the “Perfect Plate” rule because it exempts carbs.

The reason for this is a little scientific. Our hormone levels are different when we wake up than they are the rest of the day.

In particular, fat-burning hormones are highest in the morning. We have a special opportunity to get ahead of fat burning with our first meal of the day.

To take full advantage of our breakfast, we need to cut carbs, eat good fats and HYDRATE.

Drinking water first thing in the morning makes sure you keep a consistent level of energy and fat burning all day long.

Weight Loss Diet for Men Principle #5 – Choose 3 “Go-To” Proteins, Carbs and Fats

You’re probably thinking, “The diet makes sense so far, Dr. Anthony. But how do I make this work in my daily life? Food isn’t the only thing I have to focus on.”

Luckily, there’s an easy answer to that.

If you choose 3 go-to foods for each of the 3 key categories (protein, fat and carbs), you will never run out of things to eat!weight loss diet for men

You have plenty of delicious choices. For example, steak, chicken, and eggs could be your 3 go-to protein foods. Oatmeal, rice, and fruit could be your 3 go-to carbs. Avocado, nuts and olive oil could be your 3 go-to fats.

The best way to manage this weight loss diet is to purchase and prep your 3 go-to foods for each category in bulk.

Weight Loss Diet for Men Principle #6 – PLAN A “Free Meal,” Once Every Week.

Being on a weight loss diet does not mean that you can’t eat out with your family or eat a slice of cake on your son’s birthday.

There is a strategy behind your free meal, too. Ideally, you should plan your workout before your free meal so that your body can process the calories properly.

Weight Loss Diet for Men Principle #7 – Stay Hydrated To Help Fat Loss

Water– and lots of it– is essential to your body when trying to burn fat.

The benefits of drinking the proper amount of water exceed just fat burning, though. Water keeps you full throughout the day, supports your metabolism, prevents headaches and keeps your energy levels high.

What is the proper amount of water? It depends on the activity and weather in your area.  

It can be hard to remember to drink all the water you need. The best way is to fill up a large water bottle and carry it with you all day.

For those of you who don’t like plain water, try flavoring it with lemon, lime or even drinking herbal tea.

Weight Loss Diet for Men Principle #8 – Cycle Food Intake, Depending On Activity

After you exercise, your body is in the best possible position to organize calories.

Nutrient partitioning is the art of your body putting calories into good places– like muscle cells– instead of bad places– like fat cells.

This is important to know because you can plan your biggest meal around the day after a workout to gain the most benefit.

If you work out in the morning, it’s best to eat breakfast after you work out to allow your body to place all those nutrients in the right spots.

Similarly, you should eat dinner after you work out if you exercise in the evening.

What’s even smarter is to sync up your free meal with a workout. If you’re already planning on a pizza night with the family, work out beforehand, so all of those (many) calories get put in the right spots.

Weight Loss Diet for Men Principle #9 – Track Your Results And Adjust As You Go.

weight loss diet for menThe tape measure isn’t your worst enemy. It’s actually your best feedback tool.

Measuring your body parts is the only way to truly know if you are maiung progress.

In order to keep track, you should take weekly measurements ideally on a Sunday before breakfast if that is your day off and record them.

You can measure your waist, hips, legs, chest, arms, neck.

Of course you can easily put on muscle during a diet phase especially if you are lifting hard so cross reference this with the mirror look.

You should also check if your weight loss is plateauing.

Plateauing weight loss means that you’re ready to scale carbs, tighten portions and increase your veggies and proteins.

Weight Loss Diet for Men Principle #10 – Eat Cholesterol To Increase Testosterone.

Cholesterol is a key nutrient that guys over 40 NEED to staying healthy. It’s the backbone of testosterone, a key part of a healthy immune system and necessary energy source.

Most guys think of cholesterol as something BAD that they should avoid. It actually turns out that the RIGHT KINDS of cholesterol can really improve your heart health and hormone levels.

While you shouldn’t make fatty steaks and meat a habit in your diet, you should include one egg in your morning routine.

You can put a raw egg into a shake or cook an egg as part of your low-carb breakfast. Either way, they are an eggcellent way to give your body the cholesterol it actually needs.

Let’s Eat! Here’s A Sample Meal Plan To Follow:

If all of this food talk is making you hungry, I’ve good news.

Below, you’ll find the exact recipes you should use for breakfast, lunch, and dinner.

A Balanced Breakfast

The best breakfasts are ones you wake up excited to eat. Try these recipes to get you off on the right foot.

Breakfast 1: 
3 eggs + 2 whites scrambledmushroomomelet
1/4 cup almonds
1 cup mixed greens
6oz black coffee

Breakfast 2:
7oz organic ham
Sautéed veggies
1 whole egg
8oz green tea

 

Fat burning breakfast shake

  • 1.5 scoops of whey protein
  • 2 tablespoons of organic cacao powder
  • 1 tablespoon of chia seeds
  • 2 cuts of unsweetened almond milk
  • 2 cups of baby spinachScreen Shot 2017-03-20 at 9.04.48 PM
  • water and ice

To prepare, all you have to do is mix all the ingredients in a blender, adding more water as needed.

A Filling Lunch

When you’ve reached the middle of the day, all you want is to fill up on some carbs. But there’s no way you can eat a sandwich on a diet… right?

WRONG! Our recipe for the Ezekiel Bread “Manwich” is a balanced sandwich that will keep you going for the second half of the day.

Screen Shot 2017-03-20 at 8.19.34 PM

Lunch recipe: Ezekiel Bread “Manwich”

  • 2 slices Ezekiel Bread
  • 1/2 avocado, mashed
  • 6oz turkey breast, deli-sliced
  • 1 cup baby spinach
  • Dijon mustard, 1 tbsp
  • salt, pepper

A Dinner for Champions

It’s time to end the day with another savory, healthy meal. All of our recipes are great for your whole family, so you can always share this time with your loved ones.

Screen Shot 2017-03-20 at 8.37.38 PM

Dinner recipe: Beef Stir Fry

  • 1 1/2 lb flank or sirloin steak
  • 1 teaspoon salt
  • 1 avocado, sliced
  • brown rice, cooked
  • salt, pepper
  • 1/2 tablespoon of virgin coconut oil
  • 1 tablespoon of extra virgin olive oil

Beef Stir Fry Preparation Instructions:
1. Slice your steak into 1 to 1.5 inch strips. Place the steak in a big skillet. You want to position the steak in a single layer with the pieces close together.

2. Begin heating the skillet to medium-high heat. While the skillet is heating, add the following: 1/2 tablespoon of virgin coconut oil, 1/4 cup water, and 1 tsp of salt. Cover the skillet and bring the water to a simmer. Let the steak cook, until your desired level of firmness.

3. Once the steak is cooked, remove from the pan. With the juices still in the pan, add the following to the pan: sliced peppers, sliced onion, salt, pepper, and 1 tablespoon extra olive oil.

4. Sauté the vegetables for 3-5 minutes. Add the steak back into the skillet, and serve 7oz of the meat with 3/4 cup brown rice.

Calories – to count or not to count

By Marwan / May 6, 2018

 

 

 

 

 

Keeping track of calories is important for body composition.  If you don’t know how many calories you are eating how do you expect to achieve your dream physique ?

It is like building a house without a blueprint.

Is counting calories necessary?

I think first you have to learn about different foods and their calories so in the beginning it is absolutely necessary to count calories especially for people who don’t have an idea about portion control.

I’ve met people who think they’re eating a lot less than they actually are but in fact they’re completely out of whack and are eating (and drinking) far in excess than what they think.

Disadvantages of counting calories

The numbers will paralyze you especially when you get to stuff like macros.  Most people can become overwhelmed with all the numbers stuff.

The more you dig the bigger the rabbit hole gets.

# When I first started it was so confusing.

# What split should my macros be?

# Is it 40/30/30 today?

# Is it 55/25/25 tomorrow?

# How much protein, how much carbs, how much fat?

I panicked if I didn’t hit my macros.

And as if that wasn’t enough I was now tracking my weights in the gym, taking weekly body measurements, weighing myself each day, yes even men do this!

Talk about analysis by paralysis!!

Long and short of it, numbers made me stressed! Nowadays its much easier because of all the apps that are available on iPhones and that I know much more than I did back then.

Often when I am eating with family I get light hearted comments like “get a life” and OCD to which I reply “who’s got the better body”.

If you are skinny…

Skinny people live by different rules than most of us.  Faster metabolism, hyperactive CNS, you name it!  I was one and if I knew what I do right now I would just eat and eat and eat!!

I was so worried about my macros that I wouldn’t go into any restaurant unless they had chicken!!!

You are very in tune with your body’s needs

If you are in the minority you don’t need to count your calories.  You know when you’re hungry and you eat.  You stop when full.

You are not interested

Enough said.  Counting calories takes a bit of work, and many of you simply want to be healthy. There are a multitude of reasons not to count calories.

If you’re not interested, that’s totally cool.

Advantages of counting calories

You either undereat or overeat

The mind is a tricky thing; we as humans are irrational by nature. The body doesn’t like to be underfed and will go to great lengths to convince us that face-planting into that dessert is a great idea.

Food should never be used as a reward – and yet this is the foundation upon which many of us have been raised. And now, as adults, the thinking has become, “I’ve had a long, hard day and I’ve done a lot of good things, therefore I deserve that jelly donut.

If I don’t track my calories I just freak out and start to miss a meal here and there.

I find security in numbers

Yes, even a fully grown man has insecurity about his body!!  If I don’t track my calories I will just look in the mirror and think that I’ve put on fat, I kid you not!!

If I am trying to build muscle I freak out on whether I’ve eaten enough protein!

OK so to sum up…

If you want absolute control over your physique then tracking your calories whether by a journal or a smartphone app is the way to go.

If you don’t want to track your calories but still want good body composition, counting your calories once a week just to make sure is a good idea.

If you are eating similar foods each week you will get an idea of how many calories are portion wise in each food.

I don’t think that calorie counting is for everyone; in fact, I think that most people would be better off not doing so. I want to stress that just because somebody you know or look up to is practicing one thing, that doesn’t necessarily mean that you need to be doing the same.

You need to find what approach works for you.

 

 

Intermittent Fasting – what you need to know

By Marwan / April 29, 2018

 

 

 

 

 

 

 

 

 

 

INTERMITTENT FASTING may well be the most discussed dietary concept on the Internet right now.

Before we get into the why and the how, let’s first discuss the basics of the what.

What is intermittent fasting?

The easiest way to describe it is that you alternate between a fasting period and an eating period.  How long each period is depends on the intermittent fasting protocol, which there are many.

The fasting period on specific plans can range from 16 hours all the way up to 36 hours (with several stops in between), and each of those specific plans will have benefits.

Different Types of Intermittent Fasting

There are different types of Intermittent Fasting. Based on your primary goal and schedule, you should choose the method that works best for you. These are some of the most common Intermittent Fasting approaches for exercising individuals. 

The Lean Gains Approach: 16 hours of fasting, followed by 8 hours of feeding with most food in the post-workout period; the traditional Intermittent Fasting technique for resistance training individuals.

Training Modulated Intermittent Fasting: 16 hours of fasting, followed by 8 hours of feeding on alternate days, with off days being the day after training. This is a modified approach of Lean Gains for maximum muscle retention and possibly growth.

Warrior Diet: Fasting most of the day, allowing for one large meal, preferably close to bedtime, in the post-workout period.

Alternate day fasting: One day of almost complete fasting (approximately 1/4 maintenance caloric intake), alternating with maintenance calorie intake on off days.

What Are Potential Benefits Of Intermittent Fasting?

Some research indicates that practising intermittent fasting may provide benefits to a greater extent that traditional calorie restriction alone. The following benefits seem to be the most profound as a result of practising Intermittent Fasting:

  • Insulin Sensitivity

Insulin Sensitivity seems to be increased following intermittent fasting protocols.

Increased insulin sensitivity allows for an optimal response to food intake, allowing energy uptake into the appropriate tissue in an efficient way. This can help reduce the likelihood of developing diseases such as Type 2 Diabetes and reduced the chances of storing excess body fat.

  • Increased adiponectin in circulation and the brain

A recent study in trained individuals revealed fasting may increase levels of a hormone called adiponectin. Adiponectin plays an immense role in regulation of glucose as well as fatty acid oxidation .

In fact, when levels are increased in circulation, it can potentially prevent new fat cells from being formed. When increased in the brain, it can have a thermogenic effect by increasing energy expenditure. The kicker? A human study indicated increased adiponectin and greater fat loss for individuals who fasted, when compared to a normal diet, even when calorie intake was equal!

  • Hunger

Surprisingly, having regular extended periods of fasting can actually decrease hunger while dieting. This is largely due to suppression of cells that secrete the hunger hormone, ghrelin, during the fasting period (2).

  • Increased fat loss compared to equal calorie, normal diets

Interestingly, some studies have actually indicated that periodic fasting can lead to increased fat loss, when compared to normal diets alone.

It was originally theorized that this was due to consumption of less calories in the long term. However, a recent study by Moro et al., indicated that even when calories were matched, fasting participants observed greater fat loss than those dieting alone.

How to use Intermittent Fasting 

As I mentioned above, there are different forms of Intermittent Fasting. Choose the form that fits best with your schedule in order to be consistent and successful.

When beginning a fasting protocol, work your way up to fasting for the traditional 16 hours. Otherwise, you run the risk of being too hungry and falling off the wagon.

A good place to start is to fast for 12 hours. Once you’ve achieved this, increase the fasting period by an hour every day until you reach that elusive, 16-hour mark.

Around the 15-16 hour mark is when you should consider training. A primary goal of Intermittent Fasting is to allow the post-workout window to include the 8 hour feeding period in order to take advantage of the training stimulus, and maintain your hard earned muscle.

Based on the already small feeding window, it may be in your best interests to actually exercise around the 15-hour mark so that you can take full advantage of the 8-hour feeding period.

Intermittent Fasting Example Day

The Lean Gains Approach (16:8):

  • 8 p.m. the night before training: Last meal
  • 11:00 a.m. the next day: Exercise session
  • 12:00-1:00 p.m. Meal 1
  • 4–5 p.m. Meal 2
  • 8 p.m. Meal 3 (last meal of the day)

What Food Do You Eat When Intermittent Fasting?

There is no set diet that you follow when doing Intermittent Fasting. In fact, the whole dieting principle around Intermittent Fasting is the actual fasting windows; therefore, there are no actual specific food or dieting principles.

Quite simply, when you are within the ‘eating window’ you can consume a normal and balanced healthy diet. This can be a mix of carbs, protein and fat, based on single ingredient foods.

The benefits of Intermittent Fasting is that it allows you to eat more at each meal, as you obviously have a smaller feeding window per day.

Many people have fewer meals when dieting, but enjoy them all the more, as they are larger and provide satiety or fullness rather than 5 small meals per day.

Although I don’t really recommend this long term, Intermittent Fasting also allows for more ‘bad’ food or ‘cheat meals’ as you are saving calories all day for that small feed window.

While you shouldn’t do this daily, as some people do, I like this method when heading to a social event or dining out. It allows me to have more freedom in a restaurant, without feeling restricted or going way over my calorie / macro limit for that day.

Is Intermittent Fasting For You?

Intermittent Fasting incorporates prolonged periods of time fasting. This can often be difficult for people.

It is a good idea to give yourself at least two weeks of practising, before making a decision whether or not to practise intermittent fasting.

As mentioned earlier, start with a modest but meaningful fasting duration such as 12 hours, and then work your way up to 16 to 20 hours, based on the form of Intermittent fasting that you choose to utilize.

This can allow you to get a headstart on some of the potential benefits of Intermittent Fasting, but not risk opting out after a couple days due to hunger and irritability.

As with many other forms of dieting, Intermittent Fasting requires a period of time ranging from 1 to 2 weeks in order to adapt to the new schedule of fasting and feeding.

Lastly, it must be noted that Intermittent Fasting is not an excuse to binge on less than ideal foods. As with any diet, it is always suggested that you consume high quality, protein and fiber rich foods, during the feeding period.

By doing so, you will provide your body with the essential nutrients to recover and put yourself on the fast track to the body you want.

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