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Hi all, Today's topic is one I've often been asked throughout my Fitness career. This one may also seem counter-productive as I am after all a Coach applying myself the question: do we really need a coach or personal trainer? To put it simply or in a word, it depends. I've thought long and hard about this one and can honestly say it is a difficult one to answer as it is very much context dependent. So let's also be real for a second, perhaps not absolutely everyone can or is in a financial position to hire a fitness professional simply to lose weight right? Does Netflix, Uber eats and Night life spending count though? It's probably no secret that some of the most elite in the industry will also charge premium rates for their services deterring some individuals to continue trying to successfully or in most cases unsuccessfully lose weight on their own. How often are we presented with weight management solutions that we know work however we always end up stopping ourselves with: "sorry I'm real busy atm", "Money's a bit tight right now" or the most infamous "let me get back to you when I'm ready?". If you're reading this chances are you've tried just about everything under the sun including social media, netflix documentaries all the whilst forking out hundreds if not thousands of $$ just to unsuccessfully delay the inevitable or get nowhere. Let me tell you this is not what the Fitness Lifestyle should be about nor should the journey of getting there be non-achievable. Now with some minor context there are a LOT of merits in enlisting the aid of certain professional individual(s) whom understand both the 'in's & outs' of dieting and the importance of establishing healthy internal & external relations. So without further adieu, I've boiled down 6 simple reasons on why you (might) need Coaching. 1. Breaking the Diet Train. Now, this probably isn't your first 'dieting' rodeo. Nor should it be according to a past survey conducted by the D.A.A. (Dietitions Association of Australia) finding close to half (~46%) of Australian adults attempting multiple bouts of dieting in the past few years[1]. Many of these 'diet' attempts for most individuals will usually consist of quick-fixes, fad diets to food & alcohol restrictions for brief periods of time. Whilst 'dieting' is more common in obese or overweight individuals, dieting in normal-weight groups i.e. adolescent females & males is also on the rise[2]. Whether if one perceives themselves as 'fat', overweight to weight-specific sports, eager to establish a professional online image or if one is otherwise in fact overweight. The role of psychological body image and disordered eating tends to play a key pivotal role behind most individuals looking to lose weight in the first place[3,4,5]. We now know that fat gain is strongly predicted by the number of weight loss & weight gain cycles[6]. According to research, there may be a correlation between dieting frequency & bf% gain per dieting period throughout the course of someone's life. In other words most individuals attempting to diet for a certain weight, gain more fat through the course of their life compared to those whom simply don't. Most of the phenomena is largely attributed to the body's awakening 'self defense mechanism'[7]. Much of the 'Physiological' changes that typically occur when dieting will include: 👉 decreased metabolic rate 👉 decline in total daily energy expenditure (TDEE) 👉 decreased basal or resting metabolic rate (BMR) 👉 decreased non-exercise adaptive thermogenesis (NEAT) 👉 decreased physical exercise & daily activity 👉 decreased fat oxidation & fat loss 👉 hormonal adaptations 👉 increased hunger signals etc[8] One way to start promoting a positive body image and incorporate healthy eating habits can be from seeking an industry qualified health professional. Enlisting the aid of an industry qualified professional whom specializes in nutrition i.e. Dietitian or Sports Nutrition will likely be of great benefit to begin breaking the constant 'dieting' trend[9]. 2. Accountability. We know exercise much like diet is an important component for successful weight management. In today's society various weight management programs are easily accessible to the general public not just in a face-to-face manner but also online. Many of these online exercise avenues are proving to be not only a great supplement to face-to-face sessions but even as a great alternative to most individuals in amongst an ongoing pandemic. Now let's ask the question; how far can one really go with their fitness goals without paying a single cent? Some of you at some point in time will no doubt have acquired free resource manuals. Whether it be educational, self-help ebooks or a sample exercise overview. Whilst many of these may help individuals initially get motivated and excited, much of the novelty soon begins to fade. One key element where most individuals generally falter in the long run from 'free' is staying accountable. Non-accountability or rather the lack of personal responsibility from 'free' provides next to little financial incentive for individuals to adhere to an exercise program long term[10,11]. In today's age, various web-based services aka programs & coaching help facilitate greater initial weight loss and engagement via online support[12]. Weight management intervention programs delivered in online format are also shown to not only be feasible in improving one's body image but help reduce disordered eating habits[13]. Based on the known number of the effectiveness of personal training in the scientific literature, regular intervention 'meetings', exercising regularly, targeted discussions, problem solving are all added benefits in weight relapse prevention & keeping you on track[14]. 3. Direction. Now a good Coach (not to be confused with seated comfort & travel) is an individual whom not only understands the 'in's & out's of individual-specific goals, but how to apply them to any given individual(s). In sports, coach(s) are heavily involved in the directing, instructing and training of daily operations for a specific sports team or individual. In fitness centers Personal Trainers are more generally involved in the daily operations of assisting the general public reach their fitness goals. Now you're probably wondering what exactly is the difference between the two? On the context of weight management a Coach or PT may likely offer similar modes of intervention methods i.e. Resistance Training exercise. A key difference between a Coach and Personal Trainer however whilst vastly similar is where a PT specializes in certain areas of earned expertise with clientele i.e. weight loss, coaches will help direct an individual i.e. athlete on a more personal level. Personal Trainers much like Coaches can also be teachers. Where Teaching contains ascending levels of rank i.e. Teacher > Assistant > Lecturer > Professor. Coaches or Personal Trainers also contain their own level of hierarchy i.e. Instructor > Personal Trainer > Advanced PT > PHD etc. For most industry qualified professionals, their knowledge translation will greatly stem from their respective certification, networking prowess, fitness industry, mass media etc. In most cases industry specialists holding lower levels of education are often known to refer to the use of mass media sources in providing basic advice[15]. Industry specialists with higher levels of education regularly stay up to date in the latest evidence-based trends & resources through scientific journals[16]. Coaches & Trainers are generally great active listeners, a critical & required component to help facilitate transformations including assessing one's personal goals, past experience, time frame(s) & limitations[45,46] Having said that whether you enlist in the services of a fitness professional with basic gender-neutral health advice or a more specialized & tailored focus, being pointed in the right direction for achieving your fitness goals is essential. 4. Managing YOU. The Role of both Exercise and Physical Activity for Weight Loss and maintenance is still considered heavily significant based on the current literature. It's been shown Weight loss from specifically tailored exercise programs in most overweight & obese individuals greatly increases the overall likelihood for significant results[17]. Implementing caloric restriction protocols aka 'diets' can also have a considerable effect on weight loss when compared to exercise alone[18]. In comparison, when combining caloric restriction and resistance training can lead to significant weight loss and other improved health benefits including: 👉 Cardiovascular disease 👉 Type2 Diabetes 👉 Cardiovascular fitness 👉 Improved Respiratory[19,20] etc. Part of the lack of resulted outcome and where most individual's tend to go wrong is managing their own expectations. And what better time to make those habit changes or seek weight loss than New Years. One of the most popular new year resolutions there is a focus on improving one's own physical health, mental well-being and eating habits. Individuals wanting to make a change in their lives will most often start at an important milestone date due to the "fresh-start effect". For most people this can be anywhere from the beginning of the day, week *insert diet starts monday* to perhaps the biggest date of all, New Years. New Years is often a critical period when an overwhelming majority of overly-motivated women revisit their current weight standing and enter a weight loss program[21]. Unfortunately most are unsuccessful due to underlying mechanisms behind expected resolution and eventual outcome. During most holiday seasons household expenditure increases by roughly 15% alongside increased calorie intake consumption of higher processed energy dense foods[22,23,24]. These small yet yearly incremental bouts of weight gain cycles (approx 2-4kg) often contributes to a larger obesity pattern when left untreated[25]. When it comes to managing expectation vs reality, there is no one single method for individuals to be 💯% satisfied with their own fitness endeavors[26]. As far as identifying the relationship between the hopes of New Year’s resolutions (weight loss) to the most common eventual grim outcome (weight gain), some evidence suggests the weight loss approach is relative to the rate of weight accumulation[27]. In other words, most individuals having accumulated a gross amount of weight quickly will more-so favor an 'aggressive' weight loss approach as opposed to a more conservative one. A seasonal metabolic risk may also apply and vary based on the starting point of most of the new year 'resolutioners', the aggressiveness of their approach, their environmental support system etc[28]. Whilst new year resolutions have grown in popularity, there is still limited knowledge on the topic. A past study looking at the relationship between resolutions and success rates found individuals using an approach-oriented method as opposed to avoidance-oriented were more successful at maintaining their resolutions[44]. Note: approach-oriented goals where individuals are positively motivated to look good and receive favorable judgment from others. avoidance-oriented goals where individuals are negatively motivated to try to avoid failure and avoid looking incompetent. This study further reveals that New Year’s resolutions with the right methodology can have lasting effects in conjunction with scheduled frequent follow-ups at a 6 month, 1-2 year follow-up mark. Having an external support system to tread the various phases of engagement, goal alignment, short term & long-term dietary intervention can be essential for long-term maintenance for new dietary habits. 5. Covibesity. The war on obesity is rapidly changing. In the last century the shift from what we eat, how much we eat & drink, household behaviors to energy in-balance has changed dramatically. In the last 50 years alone technology has advanced allowing companies to cheaply process most foods i.e. carbohydrates & dietary fats in the globalization for food supply[29]. Much of the war on obesity is still being blamed on fatty, increases in sweet or highly ultra-processed and preservation of cheaper higher caloric food alternatives. Given the dominance of a large complex chain of food handling from farm to consumer, processing of foods may be problematic due to the increased likelihood of induced overeating from ‘empty calories’[30]. The return to consuming basic commodities and wholesome food sources i.e. fruits, vegetables, poultry, lean meat, no ultra-processed foods (or very limited use of such foods) are often highly encouraged as earlier ways of obtaining food and preparing it[31]. However a recent pandemic has caused significant changes in just about everyday life impacting individuals on a global scale in accordance with weight management. Enter the birth of the latest addition to the coronavirus family, 'COVID-19'. The latest in viral outbreaks to not only affect individuals already struggling with their health & fitness, but further impacting those suffering from obesity. In a pre-pandemic world, obese individuals whom spent prolonged periods of time in any one location were more likely to graze or snack frequently[32]. This was of great concern for most stay-at-home or part-time working occupants, as minors with Healthy and Active adult role models were identified as being up to 75% less likely to be obese according to research[33]. March 11th 2020 was marked as the day the World Health Organization (WHO) officially announced to the world of the COVID-19 pandemic involving various physical health complications including lung injury and acute respiratory distress syndrome. However the pandemic not only effects the physical but is observed to impact various psychological components and mechanisms including: 👉 fear of catching the virus 👉 worrying about family & social isolation 👉 financial pressure 👉 rumors & misinformation 👉 the need to activate brain reward centers via food 👉 stress-induced eating & anxiety 👉 sleep disruption 👉 less tendency for physical activity [34] In a period where some if not most individuals are now confined to their homes, the need to mitigate some of the substantial or permanent weight gain is becoming essential due to extended periods of home confinement[35]. In some countries with higher lockdown measures, prevalent weight gain is often observed due to excess eating & meal frequency[36]. Some of the most common risk factors for weight gain during covid self-quarantine & lockdown include: 🙅‍♂️ inadequate sleep 🙅‍♂️ snacking after dinner 🙅‍♂️ lack of dietary restraint 🙅‍♂️ increased fast food consumption 🙅‍♂️ excess alcohol consumption 🙅‍♂️ eating in response to stress 🙅‍♂️ reduced physical activity 🙅‍♂️ increased depression [37,38,39] Whilst the various health & immune complications stemming from the virus has already claimed the lives of close to ~2 million with ~51 million recovering from the affected ~91 million[40]. Those left in a current covid aftermath are left to overcome the impact of self-quarantine and behaviors associated with further weight gain. Many of the weight gain predictors are closely tied to the obesity epidemic, 'covibesity' can be easily modifiable to one's individual situation to stave off the unnecessary weight gain. Studies looking at incorporating daily exercise activity, exercise programs, meal deliveries helped reduce weight gain whilst identifying 'snacking' as a risk factor for weight gain[41,42]. The need for dietary and physical activity guideline measures & intervention to prevent weight gain during the period of self-isolation is now more essential than ever. Targeting those with overweight and obesity (high risk) with physical & nutritional education is one sure way to not just win one battle against Covid but also win the battle with obesity in the long run[43]. 6. Additionals. Us physicians recognize that things have a tendency for change. From our environment, the biological (metabolism), behavior patterns, experiences & knowledge are all in constant flux. Preparing pathways of success for the future for any individual is vital to setup and maintain healthy relations & habits. Some individuals may taper off from training or fall back into regular old eating habits. This is when follow-up Training, Nutritional or Coaching consultations (in person or online) are great options to keep you in the right Direction, added re-assurance and structure whilst holding you accountable. For those whom are somewhat on the right track with training or diet but need further clarity, follow-up consultations are often good opportunities to ensure you are in an optimal position to reach any current unreachable goals or new ones. These additional avenues i.e. program updates often provide further personalization, create further structure, direct support and progressive results for your journey. The duration of additional coaching services varies and is very individual often ranging from 6-12 weeks up to 20 weeks. Note: an ideal minimum of 6-12 months is often encouraged to ensure long term results. Some additional services & add-ons I personally offer at The Lab PT include: 👇 1 on 1 Personal Training Personalized Resistance Training Programs, Tutorials & Exercise Videos, Cardio Protocols (optional) Nutrition | Macro Coaching Dieting protocols Complete Contest Prep (Reverse or Recovery Diet inc.) 6, 8, 12 Week Online Challenges + Private Fb Groups Educated Dieting, eBooks, Exit Strategy etc. Most individuals having completed a recent 'diet' or online program will also likely benefit from an Exit strategy. An often overlooked resource becoming more valuable to help improve the likelihood for individuals to successfully maintain their results. Incorporating an Exit strategy is most often one of the best ways to avoid sudden spikes in: 👉 Weight | BF% gain 👉 Water retention | loss 👉 Muscle Atrophy (loss) 👉 Reversed Body re-composition For most individuals (if not 💯% in most cases) life happens. Thus having the added additional support from Exit Strategies to regular program updates, supplementary sessions to educational resources & tools can mean the difference between short term and long term success. Lastly, within our individual response & conduct also lies our own growth and freedom. Our duty as fitness professionals as always is to further aid your habitual response to certain influential episodes. Effective action always requires evidence-based & evaluated programs and policies. References: 1. https://dietitiansaustralia.org.au/wp-content/uploads/2016/05/Aussies-wasting-time-and-money-on-pricey-fad-diets-FINAL.pdf 2. How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7260129/ 3. The Role of Body Image, Disordered Eating and Lifestyle on the Quality of Life in Lithuanian University Students https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084262/ 4. Dieting, body weight, body image and self-esteem in young women: doctors' dilemmas https://pubmed.ncbi.nlm.nih.gov/12797845/ 5. Relationship between Body Image and Body Weight Control in Overweight ≥55-Year-Old Adults: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6540116/ 6. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/ 7. The compelling link between physical activity and the body's defense system https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/ 8. How dieting makes the lean fatter: from a perspective of body composition autoregulation through adipostats and proteinstats awaiting discovery https://pubmed.ncbi.nlm.nih.gov/25614201/ 9. Effectiveness of Dietetic Consultations in Primary Health Care: A Systematic Review of Randomized Controlled Trials https://pubmed.ncbi.nlm.nih.gov/28826840/ 10. Effects of a personal trainer and financial incentives on exercise adherence in overweight women in a behavioral weight loss program https://pubmed.ncbi.nlm.nih.gov/8885210/ 11. Use of personal trainers and financial incentives to increase exercise in a behavioral weight-loss program https://pubmed.ncbi.nlm.nih.gov/9803696/ 12. An 8-week web-based weight loss challenge with celebrity endorsement and enhanced social support: observational study https://pubmed.ncbi.nlm.nih.gov/23827796/ 13. Promoting positive body image and intuitive eating in women with overweight and obesity via an online intervention: Results from a pilot feasibility study https://pubmed.ncbi.nlm.nih.gov/31220739/ 14. The Effectiveness of Personal Training on Changing Attitudes Towards Physical Activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3937569/ 15. Personal trainers’ health advice in the fitness gym space from a gender perspective https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7594759/ 16. Knowledge translation to fitness trainers: A systematic review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868047/ 17. The Role of Exercise and Physical Activity in Weight Loss and Maintenance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/ 18. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. https://www.ncbi.nlm.nih.gov/pubmed/9347414 19. Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. https://www.ncbi.nlm.nih.gov/pubmed/10896648 20. Physical activity, cardiorespiratory fitness, and exercise training in primary and secondary coronary prevention. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7027930/ 21. New Year’s Resolutions to Lose Weight – Dreams and Reality https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6444530/ 22. New Year’s Res-Illusions: Food Shopping in the New Year Competes with Healthy Intentions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4267882/ 23. Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. https://www.ncbi.nlm.nih.gov/pubmed/16340952 24. Daily, week-part, and holiday patterns in consumers' caloric intake. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1428793/ 25. A Prospective Study of Holiday Weight Gain. https://www.ncbi.nlm.nih.gov/pubmed/10727591 26. What is a reasonable weight loss? Patients' expectations and evaluations of obesity treatment outcomes. https://www.ncbi.nlm.nih.gov/pubmed/9103737 27. Effect of the Holiday Season on Weight Gain: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/ 28. Engagement in New Dietary Habits-Obese Women's Experiences from Participating in a 2-Year Diet Intervention https://pubmed.ncbi.nlm.nih.gov/26041583/ 29. Dietary fats and the nutrition transition: New trends in the global diet. https://www.ncbi.nlm.nih.gov/pubmed/9155216 30. NOW AND THEN: The Global Nutrition Transition: The Pandemic of Obesity in Developing Countries https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257829/ 31. The Omnivore’s Dilemma: A Natural History of Four Meals. 11 April 2006. Michael Pollan. 32. "Environmental and lifestyle influences on obesity.", J La State Med Soc. 2005 Jan;157 Spec No 1:S19-27. https://www.ncbi.nlm.nih.gov/pubmed/15751906 33. Brigham and Women's Hospital & Harvard T.H. Chan School of Public Health: "Growing Up Today Study (GUTS).": https://web.sph.harvard.edu/mch-data-connect/results/growing-up-today-study-guts/ 34. The mutual effects of COVID-19 and obesity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202807/ 35. COVID-19-Related Home Confinement in Adults: Weight Gain Risks and Opportunities https://pubmed.ncbi.nlm.nih.gov/32428295/ 36. WEIGHT GAIN IN CHILDREN DURING THE COVID-19 QUARANTINE PERIOD http://www.ncbi.nlm.nih.gov/pmc/articles/pmc7436814/ 37. Self-quarantine and weight gain related risk factors during the COVID-19 pandemic https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241331/ 38. Associations between Changes in Health Behaviours and Body Weight during the COVID-19 Quarantine in Lithuania: The Lithuanian COVIDiet Study https://pubmed.ncbi.nlm.nih.gov/33065991/ 39. Weight Gain in a Sample of Patients Affected by Overweight/Obesity with and without a Psychiatric Diagnosis during the Covid-19 Lockdown https://pubmed.ncbi.nlm.nih.gov/33207742/ 40. COVID-19 Data Repository by the Center for Systems Science and Engineering (CSSE) at Johns Hopkins University https://github.com/CSSEGISandData/COVID-19 41. Effect of lockdown for COVID-19 on self-reported body weight gain in a sample of obese patients https://pubmed.ncbi.nlm.nih.gov/33155477/ 42. COVID-19-Related School Closings and Risk of Weight Gain Among Children https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7440663/ 43. “Covibesity,” a new pandemic https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7371584/ 44. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7725288/ 45. The Application of Goal Setting to Sports by Edwin A. Locke University of Maryland Gary P. Latham University of Washington. https://pdfs.semanticscholar.org/cb6c/715abad551e8f9ff282c56e23fb03f2260d5.pdf 46. Christian Swann, Simon Rosenbaum, Alex Lawrence, Stewart A. Vella, Desmond McEwan & Panteleimon Ekkekakis (2020) Updating goal-setting theory in physical activity promotion: a critical conceptual review, Health Psychology Review: https://pubmed.ncbi.nlm.nih.gov/31900043/

Do you have what it takes to take your TRAINING & NUTRITION to the next level? Perhaps you're one of the few who's dreamed of stepping on STAGE? Over the years I have helped prep an elite few of natural athletes whom have embarked on the ultimate fitness journey. From Bikini & Fitness models to Figure athletes. All wonderfully gracing the stage and walking away with successful placings! 🏆 Now whilst being 'competitive' is a journey in and of itself: 🛑 WARNING 🛑 Competing is NOT for those whom lack a basic understanding & foundation of general Fitness. To put it simply, you will NEED a good grasp with both your Training and Nutrition respectively to be successfully competitive. Contest Preparation is NOT a Fat loss solution to obesity or any previously diagnosed underlying issues. It is also generally NOT recommended to compete if you suffer from the following: 🛑 anxiety / depression 🛑 food eating disorder 🛑 anorexia / bulimia 🛑 training in-experience 🛑 injury / medical condition 🛑 obesity / overweight Now that we've got the obvious stuff out of the way, let me share something exciting with you. The competitive process is relatively simple. It is so simple that it is in fact the same process used for anyone looking to lose weight. So now you're probably more determined than ever to compete or know what it all entails? Read on for more on the Beautiful & challenging World of Competition Prep. 👇 TO COMPETE OR NOT TO COMPETE? Ok, so lets start with arguably the very first and most important step. At some point in time, you will personally have either asked the question or made the choice whether or not you'd like to compete? This is a personal choice and at the end of the day will ultimately come down to you. No-one can force this choice onto you just as well as no-one can take this decision away from you. It is your own personal right and the desire to want to be competitive should always come from within you. For those whom have made the choice, this is where your will and determination has likely driven you to do it. That being said, if truth be told anybody can choose to compete and just about anyone can grace the stage. How SUCCESSFUL one is will be largely dependent on their preparation, mindset & their reason to want to compete in the first place. Before we discuss the many pitfalls of competing (and there are some), one must understand their reason as to WHY they want to compete in the first place. Perhaps you've been training for years on end & looking for a new challenge? Maybe you're determined to grace the stage and showcase all your hard efforts in and out of the gym? Or perhaps you're just an all-round competitive individual and love competitive sports? Whatever the reason may be, If you struggle to find your why or a valid enough reason to compete, then competing may likely not be for you. If you can answer this without a moment's hesitation then you're probably on the right track. Yet. Competing as a sport is not one to be taken lightly as there are many downsides to competing for those whom are even successful at it. From Post Comp Blues to Post Comp Blowouts, hormonal disruptions, testosterone production to eating disorders. Competing will also take it's toll on you both mentally and emotionally even for experienced individuals whom decide to 'self-prep'. Those whom enlist the aid of a Contest Preparation Coach benefit greatly simply from removing the constant arduous thought process & emotional component from dieting. Note: always ensure you have been given the medical all clear before choosing to compete. Now that we've discussed as to the 'why', lets continue to the first stage of prep.👇 THE OFF-SEASON. Your first step towards starting your contest prep journey starts here. Whether we're a newcomer to the stage or a past competitor, the goal in the off-season is always the same: ✔️ Build as much Lean Muscle Mass as possible. ✔️ Increase overall Energy (calorie) balance. ✔️ Keep Bf% minimal (where possible). In order to build or improve a physique in the off-season, an appropriate amount of energy (calorie) intake balance is always required. If we've been looking to compete and be within 'striking distance' of being stage ready, it helps if we're somewhat physically conditioned prior. It is a far less arduous and grueling process of 'being ready' versus having to get ready. For some seasoned athletes whom are somewhat 'condition' ready, they may generally only have a small amount of bf% to lose i.e. 3-5kg. For most newcomers, they will generally have a more significant amount to drop for their first show i.e. 8-11kg. Note: Lean muscle mass will likely be lost in the dieting process. How much is lost is dependent on diet length, exercise activity and overall energy (calorie) balance. Off-season bf%? 🤔 Now you're probably wondering what's an ideal bf% range to shoot for in the off-season? For natural athletes whom are male, probably about 8%-11%. For females, generally around 19%-22%. The most important body fat range is generally the one we spend the most amount of time at in our off-season due to our Body fat set-point[3]. One of the most common hurdles an athlete will usually struggle with during their off-season is: - being goal focused - putting weight (safely) on pre or post contest. All semantics aside, having some bf% & increased energy (calorie) balance in the off-season is relatively healthy and to be expected. On the context of long term Stability, Performance and making Improvements, maintaining an adequate energy (calorie) balance dietary approach is recommended and further encourages: ✔️ Muscular growth ✔️ Increased metabolism ✔️ Improved mental focus ✔️ Balanced sex drive and libido ✔️ Increased hormone production & balance Maintaining an appropriate amount of energy (calorie) intake also lessens the likelihood of the following: ❌ Binge eating ❌ Weight rebound ❌ Disordered eating behavior ❌ Physique anxiety[1] ❌ Impaired testosterone production ❌ Elevated cortisol levels ❌ HPA axis dysfunction[2] Benefits of low off-season bf%? Maintaining a low amount of bf% pre or post contest whilst not mandatory is often encouraged. At one end of the spectrum if hovering too low of a bf%, most competitors will begin to fight the urge to return their bodies back to homeostasis. At the other end of the spectrum, most athletes will also experience certain levels of 'duress' when body fat levels start increasing post show. These scenarios are almost always often overlooked by many competitors. If you identify with either scenario, here are some harsh truths for you to remember: - you will never be as lean, weak & hungry as when you stepped on stage. - you will also never be as full and strong as in the off-season. Each stage of prep has its own place and time. For most competitors staying within the aforementioned bf% range will experience some of these benefits: 👉 Athlete's only have a small amount of kilos to lose. 👉 Athletes at low bf% set point maintenance have less weight to lose next time. 👉 Athletes at low bf% are somewhat conditioned i.e. visible abs, arms, legs, thighs, glutes etc. 👉️ Athletes with adequate energy balance minimize the associated effects of the body's 'self-defense' mechanisms post contest diet. If you're looking to combine the best of both worlds, consider 'maintaining' at a comfortable bf% level during your off-season. 💪 An off-season is typically the only time where energy is at an all time high & where calories are a plenty. Remember this. Note: bf% varies and is subtly different from person to person due to varying Biological and Genetic predisposition along with other variables i.e. Height, Weight, Training, Nutrition etc. THE PROCESS. As mentioned prior, the process is relatively simple. To lose weight all that is required is a Calorie deficit. Sounds pretty simple right? Well in a word yes. However the process can be a lot more complex depending on an individual's situation & their diet history including: - what they did pre-diet ❔ - what they did during the diet ❔ - how much they dieted on ❔ This is where it pays to have a Contest Preparation Coach or team whom specialize in traversing the various in's & out's of contest prep. However if you're looking to achieve this process (coaching aside) we will want to start fine-tuning the following during prep: 👇 Division & Posing If we're looking to compete, chances are we may already have a certain category aka division in mind to be competitive in. Whilst most competitors have their sights set on a single division only i.e. Bikini, some competitors may also be able to do well in two different categories i.e. Bikini & Fitness or Sports model. In most instances however, a physique will generally suit one category more-so than others: Athletes with overall larger muscular size are generally encouraged to compete in the next category up i.e. Bikini > Fitness or Figure > Physique. Athletes with overall smaller muscular size required for a category may be encouraged to compete in the next category down i.e. Bodybuilding > Physique, Figure or Fitness > Bikini. Determining which division(s) you are looking at competing is the first step as this will often impact your training focus and nutrition regime in the off-season. Your posing and stage attire will also reflect the respective category chosen. Individuals should always aim to compete in the category in which they are the most comfortably being competitive at and not just for the sake of competing. Now you're probably wondering when should one begin their posing practice? When an individual should start posing can depend how comfortable & graceful one looks and moves displaying one's physique in their off-season. If this is your first rodeo, it's likely we will have embarked in the necessary preparation work prior in the off-season. For experienced individuals, it's likely we have already started 'twisting' & 'turning' whilst flexing in front of a mirror or camera no later than 20-30 weeks out from a show. As a general rule of thumb, in order to showcase your physique & be comfortable in the best way possible you need to: a) be comfortable in next to little attire b) practice, practice & practice! Note: individuals are highly encouraged to go through a de-sensitization period for this. From 1 on 1 posing sessions to posing workshops! Showcasing one's physique & self-confidence on stage gracefully is part of the primary criteria. Do NOT skimp out on your posing. Note: a supplementary posing guide is included covering division judging criteria & posing guidelines for The Lab PT athletes. 👇 Nutritional Accuracy There are times where being compliant and practicing cognitive restraint is essential. Normally in the off-season there is more 'breathing room' where nutritional accuracy can be loosely applied & individuals have more freedom with food. During contest prep however, every single lick, bite, taste or sip needs to be accounted for. This is where having self-monitoring experience i.e. food logging & weighing becomes critically essential. This becomes even more paramount once an individual enters a nutritional poverty state aka 'Poverty Macros' towards the last leg of their journey. Click for more on POV Macros. Further to this it's been found that some athletes under report their energy intake by up to ~20% according to past studies[5]. Having some form of self-monitoring experience can mean the difference from being ~500 calories over (or under) your Total Daily Energy needs. To put this more in perspective a ~500 daily miscalculation can equate to ~3500 weekly calories! Note: 3500kcals is equivalent to 0.5kg body fat %. Thus, being as accurate as possible during prep has its own advantages: 👉 eat more food volume on a gram per gram basis 👉 achieve further fat loss from energy (calorie) balance discrepancy 👉 allot more 'freed' calories to calorie bank etc. These days how one achieves nutritional accuracy is also dependent on the preparation methods provided. Gone are the days where one need to only follow a Rigid Meal Plan to achieve nutritional accuracy. This is largely due to the success rate of various self-monitoring apps i.e. MyFitnessPal. Whilst there are many benefits of following Meal Plans, following a balanced & flexible approach can also yield favorable results if total energy (calorie) balance is accounted for. 👉 Click for Pro's & Con's of Meal Plans Vs Flexible Dieting. Training Consistency If meeting Calories is the Nutritional component, then meeting overall Training Volume is the Exercise equivalent. Individuals planning on competing will want to have had some form of Resistance Training experience. Without this constant stimuli, we will NOT be able to build or maintain the much desired Muscle Mass required for your chosen division & category. As a general rule of thumb, it is recommended to have at least 1-2 years under your belt before officially embarking into a show. Note: an exception to this rule is a solid 6 - 12 months. Results may vary & largely dependent on the individual. Currently, Resistance Training is the go to for creating a champion and overall balanced physique. This lines up with current research looking at various exercise modes vs caloric expenditure favoring either Resistance Training or Hydraulic based (Weights + Cardio) exercise methods over endurance (Cardio) focused protocols[6]. Establishing a solid relationship with weights in the 'off-season' is very important. From Training Periodisation protocols to scheduled Deload periods, all will play a part by giving an athlete much needed 'breaks' from training. Other supplementary tools and forms of exercise including Cardio & Daily step activity are also popular during prep. Whilst said methods are not always required during contest prep, they can further compliment Resistance Training protocols in certain scenarios. 👉 Click for more on Resistance Training, Deloads & Cardio. Overall Adherence Now we come to it at last. Perhaps the overall determinant of an individual's contest preparation success. Without some form of compliance or adherence we can ultimately get nowhere. To put it simply, if we do not love what we are eating or enjoy our exercise activity, we will not be able to stick to it overall. This is especially crucial during the last leg of prep where it also becomes overwhelmingly difficult to adhere to a program regardless how sound it is designed to you. In the last few weeks, most of the time individuals will falter. This is where it pays to have a good coach or team whom not only knows you well enough but can also guide you through the last remaining days & weeks which typically 'make' or 'break' a champion. How well we perform on that final leg of prep, followed by peak week & show day protocols is secondary to how successful we were with overall adherence during prep: Mediocre preparation = mediocre results. Great preparation = great results! 👉 Click for more on Consistency and Adherence. POST CONTEST? Now you're probably wondering by now if that is really it? You eat, you train, you pose for a show and then you're done? Well in a word, no. There's still the matter of what happens post show day or contest. Traditionally most contest athletes will step on stage, have their victorious moment or 2 before sharing their efforts with loved ones over a celebratory meal & drink. #IncomingSocialMediaSpam How much celebration can be had can be dependent on the individual & their post contest 'plan'. In most cases if there is no follow-up show, a celebratory meal & drink can lead to another celebratory meal & drink, followed by some more & so on and so forth... You can quickly see where this is likely going... Most athletes will unfortunately fall into this trap of having no where to go, no further guidance and support or no Exit Strategy. For the competitive individual this can lead to devastating results and further the likelihood of: 👉 post comp 'blues' & depression 👉 social physique anxiety 👉 chronic dieting to stay lean 👉 eating disorder development post diet[4] etc. One way to mitigate most of these pitfalls alongside coaching support is by implementing a Reverse or Recovery Diet post competition. A Reverse or Recovery diet is one of the best ways to improve: ✔️ Weight/bf% ✔️ Activity performance ✔️ Lean Body Mass retention ✔️ Hormonal balance ✔️ Metabolic adaptation Remember: "Failure to plan is planning to fail"... 👉 Click for more on Reverse Dieting 101. STARTING YOUR JOURNEY. And there you have it. A general overview of what one can expect for Contest Preparation. By now you will have a clear picture whether or not competing is for you? If so, hopefully the aforementioned information hasn't deterred you but rather inspired you to finally venture into the possibility of competing. All that's required of you is a brief overview of the following: Remember, whichever way you choose to get to stage condition always requires adequate Time, Work & preparation: If you're ready to start your Contest Prep journey, click below to checkout my current packages: ➡ CLICK FOR CONTEST PREP PACKAGES! ⬅ References: 1. Haase AM, Prapavessis H, Owens RG. Perfectionism, social physique anxiety and disordered eating: A comparison of male and female elite athletes. Psychology of sport and Exercise. 2002 Jul 1;3(3):209-22. https://pdfs.semanticscholar.org/6b6d/893453690e47d19243d74097c257effb0476.pdf 2. Healy ML, Gibney J, Pentecost C, Wheeler MJ, Sonksen PH. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clinical endocrinology. 2014 Aug 1;81(2):294-305. https://www.ncbi.nlm.nih.gov/pubmed/24593684 3. Is there evidence for a set point that regulates human body weight? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/ 4. Haase AM, Prapavessis H, Owens RG. Perfectionism, social physique anxiety and disordered eating: A comparison of male and female elite athletes. Psychology of sport and Exercise. 2002 Jul 1;3(3):209-22. https://pdfs.semanticscholar.org/6b6d/893453690e47d19243d74097c257effb0476.pdf 5. Validity of Dietary Assessment in Athletes: A Systematic Review. https://pubmed.ncbi.nlm.nih.gov/29207495/ 6. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661.Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. https://www.ncbi.nlm.nih.gov/pubmed/25162652

Do you know how many steps you take per day? If the answer is yes then you may already be up to speed with current technology & device trends. If not, then hopefully this article will not only teach you a thing or two but also inspire you to start moving more. And yes I said the 'm' word.☺️ On the context of Weight management, one significant contributor to expediting Fat Loss (BMR aside) is your daily activity levels through NEAT. Click for more on N.E.A.T. N.E.A.T. (Non-Energy Activity Thermogenesis) includes many forms of: Walking up and down a flight of stairs Moving around constantly or fidgeting Picking things up Active daily tasks Twitching Movement restlessness General every day activity You see, when I design programs for clients I don't just only write up really cool Exercise programs or nutritional outlines of what individuals should follow. But rather incorporate suggestions and further recommendations on how said individual can meet 'x' target by incorporating various methods. (This is where coaching & creating long lasting habits come into play). Tracking steps is also one component. Benefits? Tracking your daily steps no doubt has many of its own benefits. Much like self-monitoring and nutrition when you track steps you are able to gauge roughly how often you are moving around in any given place. Step tracking is also a really great & efficient way to burn those extra calories without having to overthink too much. What was once thought of as pricey & complex available only to those whom splurged on said products. It has now become a simple & non-arduous tool you can partake in everyday. Those whom incorporate step tracking over time are also able to modify their step targets going off of activity levels accordingly. Setting up a step target is a great way to place further emphasis on your daily movement and overall energy (calorie) expenditure. A recent 6 Week Challenge study used step tracker wearable smartphones in measuring step counts through a smartphone app. Participants were given a daily step target of 1500 steps throughout the course of the study. It was surmised the consumer wearable devices used in the study provided both validity and strong correlation with user output including an increase in daily steps in the final 2 weeks of the challenge study[1]. Whether we are a sedentary lifestyle, office worker, stay-at-home mum or busy bee. Step tracking helps improve: ✔️ Daily (average) Activity levels ✔️ Exercise related Health markers ✔️ Fat loss Whilst there may be far greater energy output benefits from following a Resistance Training / Cardio based program. Step tracking can still be an effective promotional tool and focus for health and weight management strategies. Step tracking when supplemented right can be very cost friendly in and of itself. How to start tracking steps? Did I mention tracking your steps is completely free? That's right. All you need to do is this: 👇 - Open the 'Health' app on your smartphone. - Enter a 'step target' to enable the app. - You're done! Note: your phone will record steps once activated. For step tracking accuracy, aim to keep your phone on you where possible. On Step Trackers. Remember when I said that tracking steps is free? Well if you happen to be the owner of a smartphone (chances are you're also reading this on one) than you do NOT need to fork out an extra wad of $$ on the latest & greatest tracker device. According to a recent study examining the validity of a smartphone when compared to consumer grade wristbands found them to be just as accurate tools for step counting[2]. They also further surmised a smartphone's position (where you have it on you) generally does not impact step accuracy in numerous walking conditions. Whilst Fitness trackers have become both economically affordable and fashionable devices. There are also some cons to said devices when it comes to information discrepancy and over / under-estimation of energy expenditure. Click for more. Summary. Remember, you don't need a fancy wrist watch or chest strap just to track how many steps you are taking each day. A simple step tracker or smartphone app is just as good. If you're looking to get started, consider the following step targets going forward: 👇 References: 1. A Mobile Health Team Challenge to Promote Stepping and Stair Climbing Activities: Exploratory Feasibility Study. https://www.ncbi.nlm.nih.gov/pubmed/32014845 2. Validity of activity trackers, smartphones, and phone applications to measure steps in various walking conditions. https://www.ncbi.nlm.nih.gov/pubmed/29460319

Is it leg day in your newly designed workout routine and you are hit with something called 'Reverse Barbell Hack Squat'? If so you're probably wondering about how you are going to carry something out that you've possible never tried before? If you're an experienced gym lifter chances are you will already be somewhat familiar with this particular exercise movement. If you're one of the unfamiliar few but looking for a spectacular workout blast for the legs and glutes, read on.👇 Reverse Barbell Hack Squat Named after Russian bodybuilder and wrestler George Hackenschmidt, Reverse hack squats were traditionally designed with the intention of carrying out the movement using a barbell. Traditional Back Squats and Deadlifts typically use a similar bar 'line path' when compared to your everyday hack squat. The similarities in a barbell back squat and Reverse barbell hack squat are also virtually identical when good form is followed and not compromised. The Hack squat can be further modified meaning you are able to carry out the same movement using a multitude of equipment including: - reverse / inverted hack squat machine - smith Machine - barbell - dumbbells Like any compound exercise movement one's muscular potential will depend not only on the load used but also on muscular activation and form used throughout the movement. Pros & Cons of Reverse Hack Squat? Learning the correct way of performing a particular exercise improves the investment on return (muscular hypertrophy) and dramatically reduces the risk for injury. Like any other compound exercise movement, there are various pro's as well as certain drawbacks one can encounter with a Reverse Hack Squat. This applies whether the exercise is performed via machine, barbell or dumbbells all further influencing some of these variables: 👇 Fixed Body Angle One of the most common drawbacks of using a hack squat machine is the fixed body angle required when performing a reverse hack squat. However as you will have to move at a fixed position, this can further assist you by giving you both stability and focus when performing multiple repetitions. A barbell hack squat or dumbbell hack squat further allows greater freedom of mobility but less stability. Going to Muscular Failure (safely) Given the extra stability & support of the reverse hack squat machine, you will be able to perform the exercise movement to absolute failure. This is largely due to the machine providing you with the correct posture and needed back stability when carrying out the exercise. A barbell hack squat or dumbbell hack squat may further strain the lower lumbar region when training to failure. Knee Problems Whilst the hack squat machine is generally considered to be safe, this is largely dependent on an individual's foot placement, stability & lower torso. Much like a Leg Press machine, failure to keep form stable i.e. feet slipping or knees above toe line can cause accidents and further problems. Individuals with long femurs are encouraged for a higher foot placement (above knee line) to prevent any unnecessary strain on the patella / knees. Muscular Recruitment For a small population demograph whom have a unique skeletal structure i.e. long femurs, short humerus may experience difficulty performing the hack squat movement. Those performing a barbell hack squat can encounter further hindrance when attempting full ROM (Range of Motion). Those with an overall balanced skeletal structure however will generally experience a spectacular blast from DOMS (Delayed Onset Muscular Soreness) in the targeted quadricep, hamstring and glute regions. Performing the Barbell Hack Squat For those whom don't necessarily have access to a hack squat machine, only a barbell or dumbbell then read on. If you're one of the lucky few individuals whom has access to a reverse squat machine, then yay for you: 👇 Start with a barbell either on a low rack (below glute region) or on the floor. Pickup the barbell from behind you (pronated grip) using a shoulder width hand position. Keeping a neutral (straight) back, flex your core and lift the barbell off the rack / floor making sure the barbell touches the back of the legs. Start moving upward keeping your feet firmly on the ground letting the barbell slide upwards behind your body extending both the hips and knees. Perform full ROM until knees are at a perpendicular angle or the thighs are parallel to the floor. The bar should be behind you locked int a locked position. At the top of the movement, start lowering the barbell back on the rack or floor by performing the steps in reverse order. Once completed proceed to lift the bar again to carry out the desired number of repetitions and sets. Note: ensure barbell always touches back leg & hamstrings when performing full ROM. Keep back neutral to avoid any unnecessary strain or injuries to the spine. Common Reverse Squat Alternatives Dumbbell Hack Squat Whilst dumbbells allow you to easily carry out the exercise further (no locked in position). You will need to ensure extra stability and maintain appropriate posture when carrying out the exercise: Pickup and stand with the dumbbells behind you keeping a shoulder width stance with the toes pointed outwards. bend the knees. Begin lowering the dumbbells by bending both the hips and knees keeping spine neutral (straight). Push your gluteus muscles back whilst maintaining movement motion keeping knees pointing out towards toes. Lower the dumbbells until you are about parallel to the floor. Keep your body aligned and tight at the bottom end of movement. Start raising the dumbbells back to beginning position. Maintain controlled movement until back to original starting position. Knee locking optional. Once complete, carry out the desired number of repetitions and sets. Note: ensure dumbbells touche the legs & hamstrings when performing full ROM. Keep back neutral to avoid any unnecessary strain or injuries to the spine. Summary So there you have it. A popular alternative to the traditional barbell back squat. The Reverse hack squat is perhaps one of the best ways to recruit more muscles in both the lower torso alongside activating some of the upper torso. It is also a great movement to supplement alongside the leg press machine and can be further modified or used as a reverse squat finishing movement. Remember to always ensure to never compromise form when increasing weights and / or intensity. Happy Squatting!

Ok. This one's been a long time coming and it's time to finally get personal. And by 'personal' I mean less of the usual 'sciency' stuff and more simply taking a step back to look at some of the more psychological behavioral choices we make on a daily basis. Note: just kidding on the sciency part! :) If I were to rhetorically ask you, what is the key 🔑 difference between your average 'Joe' and a true Champion? Is it the diet they're on? 🍲 Is it one's 'god' given genetics? 🏃‍♀️ Is it solely lifestyle? 😎 Without stating the obvious (yes it's all relative), lets focus on two of the most overlooked areas we forget to acknowledge time and time again... ON CONSISTENCY. Consistency: consistent behavior or treatment. We humans are known for being creatures of habit. Most of us like stability and have daily schedules around our 9-5 jobs we like to adhere to. Some with weekly paternal duties in and outside our usual working hours. Some of us and I mean some even have several weekly social outing responsibilities. Drink night(s) much? 🤔 We are also either really great at completely following something that 'works' for us or not at all. As creatures of habit, we find it difficult to want to break away from everyday life and routine and have a tendency to want to always feel 'safe' and 'comfortable'. Part of this may stem from natural human behavior and as a result, we tend to either be 'all in' or not at all when it comes to Fitness. *insert Flawless Physique idol we are never able to achieve and keep.* On the plus side however we for the most part love being consistent. Even according to research, our bodies love being consistent day in day out. You see, part of the problem(s) tends to occur with being either in-consistently consistent or consistently in-consistent. What you talking bout' Willis?!? 🤔 In other words: a) incorrect Consistent behavior i.e. logging incorrect MyFitnessPal entries... b) being in-Consistent i.e. weighing 1st thing in the morning vs weighing last thing in the evening... If we apply context to scenario a) i.e. nutrition, metabolism and its effects on weight loss and health, being accurately consistent matters. Following a structured plan where i.e. food choices and macronutrient ranges are 'perfect' can in theory yield greater consistency for the most part. and *cough* results! *end cough* Whilst at the very least you are being consistent, you have also removed a large margin of error from consistent behavior. But here's where things get interesting... How long an individual can sustain from food abstinence tends to become an issue going forward. Psychological associated food behavior becomes a governing factor how long an individual can stay consistent with their behaviour[3]. Furthermore, when we aren't consistent or habitual as we'd like to be i.e. averaging less than 7 hours sleep per night we are prone to become short tempered, crave higher calorie foods and begin the road to self-sabotage[7]. Much like having a dietary 'plan' or 'strategy' revolving around your dietary requirements, it can be argued that incorrect behavior is just as equally bad if not worse than being in-Consistent. When we are b) in-Consistent, well...we all should know by now what this produces... However, to get the most accuracy possible we must always be consistent towards any given goal or objective. Much like with any type of skill, the more we practice and execute it, the better we get at properly executing it[12]. Any individual or athlete serious enough about long-term gains is going to require consistent time spent performing traditional weight lifting > getting stronger > performing a variety of movements to optimize strength and muscle size improvements[13]. Remember, any protocol works so long as we are Consistent. However for long term health benefits we also need to be Adherent. ON ADHERENCE. Adherence: attachment or commitment to a person, cause, or belief. Before proceeding further, lets nip something in the butt first. Exercise and Nutrition is often seen as the determining factor whether you will succeed in reaching your Fitness/Fat loss goals. It is also the area where people often donʹt succeed or invest enough in for the long term. And by invest I don't mean any old plan that isn't specifically tailored to your dietary needs. The most Nutritionally or Exercise sound plan will be of little use to you if you can't adhere to it. Whilst having some form of basic structure or outline increases your chances of getting from point y > z. The difference in learning how to get from point y to z following 'x' greatly increase your chances of overall success, develop better routines, eating behaviors etc. Why? 🤔 Because when we like something, we are most likely *drum roll* adherent. Unfortunately when we also dislike something, we are *drum roll* non-adherent. To use a simple analogy: Non-Adherence can be compared to jumping in a deep body of water without really knowing how to swim. How long can one stay afloat for? Probably not very long... A recent study looking at individuals over a 12 month period on variously assigned macronutrient & self-reported intakes found much greater weight management success with the greater adherent group[21]. Provided the dietary or training practice you are following can be 'part and parcel' and not just for health reasons, you will most likely be adherent long term[4]. Another 'missing link' is accountability: “Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.” In other words, accountability helps keep you consistent and adherent with what you are doing or not doing in and outside the gym. Whatever the case may be for you, create a world and environment for YOU for when you need to get things done or need a quick breather somewhere. Deep breathing techniques and physical activity exertion are also great tools for relieving and managing stress[11]. Clear the mind and take a moment to reflect whether if it's in the gym, walking or just simply meditating. For those who've read this far, it is highly imperative we understand that there is no magic substitute formula to transform your physique, health or well-being without investment in measures of time, effort and resolve. These 'magical' outcomes simply do not happen overnight and reflect a lifestyle of unique demanding processes and overwhelming undertone of consistency. The #1 rule with following any active dietary lifestyle is Adherence and Consistency[1-2, 15-18]. Without Consistency and Adherence, no training or nutrition program will likely produce long term results. How to Make the Information Worthwhile? We live in a time where the apparent cause and effect relationships can be observed and studied in different demographs, times and scenarios. Whether it's being in communities or groups centered around varying dietary practices, the average gym junkie or cardio bunny wearing their latest fitbit tracker. We now have access to a lot of great information and resources. Electrical devices have also become economically affordable and available to us all. Having said that it can also become easy to get swept up in the romance of it all. A simple step tracker and/or smartphone app is sometimes good enough. The research shows that step count and activity reminders featured in the FitBit brand trackers can have a significant impact on exercise adherence and motivation[6]. Establishing a goal(s) and having access to a commercial mobile app can also clinically produce significant weight loss in most individuals[9]. Furthermore, stand-alone digital self-monitoring may also be a viable option for those with low-intensity movement restriction[5] and post surgery treatment requirements[10]. However, you need to know what information best suits you. A past study looked at the discrepancy between tracked energy (calorie) intake and energy (exercise) expenditure. The results of the ACTUAL caloric intake and exercise showed about a 50% discrepancy[14]. Another study found most PA monitors overestimated energy expenditure by about 16% - 40% during general levels of activity i.e. walking, jogging, climbing etc[19]. A further study found that whilst most wrist trackers generally measure heart rate (bpm) well they also overestimate energy expenditure (calories burned) from anywhere between 27.5% > 93%[20]. A significant problem is most individuals will almost always see they've burned 'x' amount of calories but don't consider their device's large marginal error. Thus, about half of the recorded population used in studies whom reportedly could not lose weight were also under reporting their total caloric intake. Note: exercising caution is also highly recommended for individual's to avoid consuming back reported expended calories! How do we actually use the information to benefit us? 🤔 - When you can objectively look at how many steps you have taken throughout the day, it removes the guesswork. 👣 - When you track how many days you are consistent, you will have a better understanding of why things are where they currently are at. 📅 - When you can see how much food & alcohol you actually consume vs daily / weekly weight averages, you can begin 'fine-tuning' i.e. nutritional accuracy, hydration to produce further weight loss avenues[8]. 📊 We may more often than not, think we are being more active and eating less than what we actually really are. 🍔 SUMMARY. Remember you don’t need the most expensive super high tech tracker on the market. When it comes to getting absolutely the most out of your Fitness journey, how many times you simply show up and try matters. Will there be days where we slip up or fall of the wagon? Most probably. All of us will hit a wall at some point. Life happens. Keeping in mind how long term adherence and consistency comes into play can be the difference between being well above the majority and worlds ahead of where you used to be. As such, always aim to make your journey a more consistent and adherent one to produce long lasting results! *Checkout Intrasoft's Goal Tracker to start tracking your behaviour and compliance today! 👇 References: 1. Eat Behav. 2015 Dec;19:33-8. doi: 10.1016/j.eatbeh.2015.06.011. Epub 2015 Jul 2. Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study. https://www.ncbi.nlm.nih.gov/pubmed/26164391 2. Psychiatry Res. 2017 Jun;252:310-318. doi: 10.1016/j.psychres.2017.03.017. Epub 2017 Mar 9. Adherence to dietary recommendations is not associated with depression in two Swiss population-based samples. https://www.ncbi.nlm.nih.gov/pubmed/28327446 3. Am J Clin Nutr. 2018 Dec 29. doi: 10.1093/ajcn/nqy255. [Epub ahead of print]Impulsivity is associated with food intake, snacking, and eating disorders in a general population. https://www.ncbi.nlm.nih.gov/pubmed/30596882 4. Appetite. 2015 Jul;90:31-6. doi: 10.1016/j.appet.2015.02.026. Epub 2015 Feb 25.Investigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons. https://www.ncbi.nlm.nih.gov/pubmed/25725486 5. Dalle Grave, R., Calugi, S., Centis, E., El Ghoch, M., & Marchesini, G. (2010). Cognitive-behavioral strategies to increase the adherence to exercise in the management of obesity. Journal of obesity, 2011. Journal of ObesityVolume 2011, Article ID 348293, 11 pages http://dx.doi.org/10.1155/2011/348293 6. Cadmus-Bertram L, Marcus BH, Patterson RE, Parker BA, Morey BL. Use of the Fitbit to measure adherence to a physical activity intervention among overweight or obese, postmenopausal women: self-monitoring trajectory during 16 weeks. JMIR mHealth and uHealth. 2015 Oct;3(4). https://www.ncbi.nlm.nih.gov/pubmed/26586418 7. Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine, 1(3), e62. https://www.ncbi.nlm.nih.gov/pubmed/15602591 8. Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D. (2008). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 16(11), 2481-2488. https://www.ncbi.nlm.nih.gov/pubmed/18787524 9. JMIR Mhealth Uhealth. 2019 Feb 28;7(2):e12209. doi: 10.2196/12209.Comparing Self-Monitoring Strategies for Weight Loss in a Smartphone App: Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pubmed/30816851 10. Obes Res Clin Pract. 2019 Mar - Apr;13(2):176-179. doi: 10.1016/j.orcp.2019.01.004. Epub 2019 Feb 28.Mobile health applications enhance weight loss efficacy following bariatric surgery. https://www.ncbi.nlm.nih.gov/pubmed/30826256 11. Neuroreport. 2000 May 15;11(7):1581-5.Functional brain mapping of the relaxation response and meditation. https://www.ncbi.nlm.nih.gov/pubmed/10841380 12. Electromyogr Clin Neurophysiol. 1994 Mar;34(2):117-24.Distribution of strength training volume into one or two daily sessions and neuromuscular adaptations in female athletes. https://www.ncbi.nlm.nih.gov/pubmed/8187678 13. Eur J Appl Physiol. 2000 Sep;83(1):51-62.Neuromuscular adaptation during prolonged strength training, detraining and re-strength-training in middle-aged and elderly people. https://www.ncbi.nlm.nih.gov/pubmed/11072774 14. N Engl J Med. 1992 Dec 31;327(27):1893-8. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. https://www.ncbi.nlm.nih.gov/pubmed/1454084 15. (2008, February 12). Dietary adherence and weight loss success among ... - NCBI - NIH. Re-trieved July 11, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4005268/ 16. (2017, July 11). Strategies to Improve Adherence to Dietary Weight Loss ... - NCBI. RetrievedJuly 11, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/28696389 17. (2016, August 12). Weight loss intervention adherence and factors ... - NCBI - NIH. RetrievedJuly 11, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/ 18. (n.d.). Adherence and success in long-term weight loss diets: the ... - NCBI. Retrieved July11, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/19828901 19. Validity of Consumer-Based Physical Activity Monitors for Specific Activity Types. https://www.ncbi.nlm.nih.gov/pubmed/27015387 20. Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. https://www.ncbi.nlm.nih.gov/pubmed/28538708 21. Dietary adherence and weight loss success among overweight women: results from the A TO Z weight loss study. https://www.ncbi.nlm.nih.gov/pubmed/18268511

So over the Years I have been constantly asked 'What is the best diet'? 🤔 Do I recommend Keto?', 'Is IIFYM better than Clean Eating?', 'What about Vegan'? In truth, most of the said diets appear to work for most people. Part of the problem however is there is no one size that fits all generally speaking. One dietary lifestyle for one individual may be a complete disaster for another individual. So what is the BEST diet? 🤔🤔 To put it simply whilst this topic is incredibly nuanced it is also very much context dependent i.e. Goals, individual situation, Health etc. However, before we can decipher which diet may be right for you, let's re-cap some of the most popular diets and how they fare up alongside one another. Click the article link below for a full dietary breakdown. Note: the following dietary information (whilst based off of research) may contain confirmation bias = outcome supported by evidence/information. ⏰ INTERMITTENT FASTING⏰ (Click for full article) Pro's: ✅ Little to No Self-monitoring required ✅ Large amount of (short term) Weight loss i.e. glycogen/water ✅ Little to no food/beverage quantity restriction ✅ Alternative to traditional detoxes (replace old > new cells) ✅ Up-regulation of detoxification in both the liver and the intestines[23] ✅ Less Vitamin/Mineral supplementation required[24] ✅ Ideal for Busy individuals/Poor Time Management ✅ Less Food focused ✅ Fat loss via Calorie deficit Con's: 🚫 Non-sustainable (long term) for most due to 'short' feeding window 🚫 Individual appetite suppression varies 🚫 Inferior GH anabolic response[25] 🚫 Deemed too restrictive for morning 'social' individual outings 🚫 Sub-optimal for athletes requiring frequent adequate protein > optimizing muscle growth/recovery[26] 🚫 Side effects i.e. fatigue and/or weakness 🥓 KETO🥓 (Click for full article) Pro's: ✅ Dietary Fat/Protein consumption ✅ Large amount of (short term) Weight loss i.e. glycogen/water ✅ Improved Health markers i.e. Cholesterol, Blood Glucose, Insulin, , IHD, TAG, Cancers etc. ✅ Reduction most processed foods/sugars ✅ Seizure frequency/severity reduction ✅ Non-hypoglycemic ✅ Appetite reduction (Improved satiety) ✅ Ketone utilization ✅ Fat Loss Con's: 🚫 Non-sustainable (long term) inadequate carbohydrate/sugar supply needs[6-8,18] 🚫 Not optimal for athletes requiring carbohydrate/sugar for optimizing muscle growth and/or recovery[21] 🚫 Excessive Protein consumption > production in 'blood sugar' via Gluconeogenesis 🚫 Too Restrictive for non high fat/protein food lovers[3] 🚫 Loss of LBM aka 'Muscle Wasting' 🚫 Loss in Strength performance 🚫 Side effects i.e. fatigue and/or weakness 🚫 Large weight gain post carbohydrate/sugar re-introduction 🚫 Non-superior to High Carbohydrate/Sugar diet[11-16] 🌿VEGAN🌿 (Click for full article) Pro's: ✅ Ethical based eating > Cruelty free ✅ Wholesome/Healthy plant based nutrition ✅ Large amount of (short term) Weight loss i.e. water/LBM ✅ Reduced risk of Breast Cancer[10] ✅ Reduced risk of CHD[9] ✅ Lowered risk of Diabetes ✅ Lowered risk of eye cataracts ✅ Improved microbitia profile ✅ Improved Micronutrient intake Con's: 🚫 Non sustainable (long term) for individuals seeking 'health' change[1] 🚫 Loss of LBM aka 'Muscle Wasting'[20] 🚫 Not optimal for athletes requiring adequate protein for optimizing muscle growth and/or recovery 🚫 Difficult to get in range of high quality proteins 🚫 Supplementation required for protein requirements 🚫 Vitamin and Mineral deficiencies 🍔 FLEXIBLE DIETING. 🍷 (Click for full article) Pro's: ✅ Ideal for Athletes to meet Dietary Protein markers[19] ✅ Daily/Weekly Flexible eating (no cheat days) ✅ Superior to rigid eating (full spectrum of micronutrients) ✅ Ideal for Busy individuals, Sedentary Lifestyle and Time Management ✅ Flexible Alcohol allowance[2] ✅ Improved Body Composition & Fat loss ✅ 'Auto-regulation' of Weight Management for the individual ✅Optimal for athletes requiring carbohydrate/sugar for optimizing muscle growth and/or recovery[25] Con's: 🚫 Non sustainable (long term) for 'non-numbers' focused individuals 🚫 Initial 'start-up' Self-Monitoring and Learning period required 🚫 Macronutrient/Calorie 'Hit & miss' distribution for in-experienced individual 🚫 Internet/app access required (short term) 🥗 CLEAN EATING. 🥗 (Click for full article) Pro's: ✅ Introduction of Rigid and Structured eating ✅ Improved Satiety via sensory stimulation food response (chewing)[24] ✅ Range of Wholesome Food sources ✅ Introduction of a Cheat Meal(s) end of week ✅ Initial reduction of Weight loss Con's: 🚫 Little to no food flexibility during 'clean eating' week 🚫 Poor spectrum of micronutrient intake due to rigid eating[4,5] 🚫 Undermine main objective of improving eating habits 🚫 Highlights current Psychological food behaviour 🚫 Increased likelihood of Bing eating episodes i.e. Cheat day(s) 🚫 Increased Bodyfat gain and Body Composition > Post Cheat day Weight gain 🤲 INTUITIVE EATING. 🤲 (Click for full article) Pro's: ✅ No Self-monitoring required[22] ✅ Food Flexibility (Wholesome + Fun Food choices) ✅ Body Weight Maintenance ✅ Less Food focused ✅ Educated dieting approach > learned ✅ 'Auto-regulation' of Weight Management for the individual Con's: 🚫 Impossible to incorporate for individuals with eating disorder[23] 🚫 Initial 'start-up' Self-Monitoring and Learning period required 🚫 Initial bodyfat gain (short term) 🚫 Body Composition variance 🚫 Non-optimal for athlete in weight focused sports or target deadlines VERDICT? 🤔 Ok, so every diet has a 'gimme' and a 'gotcha'. Changing from one diet to another i.e. high carbs to low carbs or high fat to low fat, tends to have less of a positive effect on our metabolic health and biomarkers for the most part[2-3,6-11]. Following rigid dietary practices whilst removing the thought process and emotion can also be less than perfect as micronutrient quality intake & healthy eating practices also come into play [4,5]. Whilst deciphering which dietary lifestyle (Energy In) is best, Physical activity (Energy Out) demands will also play a key role going forward. Physical activity and exercise are always great tools and a useful weight loss strategy through total energy (calorie) expenditure alongside appetite regulation[26]. However, there will always be some sort of trade-off i.e. learning required in order to successfully adhere to any dietary lifestyle long term. The key is Education. If you are constantly jumping around in search for 'the best diet', The question isn't "What is the best diet?", but rather "What can I stick to long term?". Make the informed decision before making the switch! References: 1. Appetite. 2015 Jul;90:31-6. doi: 10.1016/j.appet.2015.02.026. Epub 2015 Feb 25. Investigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons. https://www.ncbi.nlm.nih.gov/pubmed/25725486 2. Br J Nutr. 1990 Sep;64(2):413-25. Alcohol and its acute effects on resting metabolic rate and diet-induced thermogenesis. https://www.ncbi.nlm.nih.gov/pubmed/2121268 3. The American Journal of Clinical Nutrition, Volume 83, Issue 5, 1 May 2006, Pages 1055–1061, https://doi.org/10.1093/ajcn/83.5.1055. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. https://doi.org/10.1093/ajcn/83.5.1055 4. Sports Med. 2015 Jul;45(7):1041-63. doi: 10.1007/s40279-015-0329-4. Dietary Intake of Competitive Bodybuilders. https://www.ncbi.nlm.nih.gov/pubmed/25926019 5. Int J Sport Nutr Exerc Metab. 2018 Sep 1;28(5):502-508. doi: 10.1123/ijsnem.2017-0323. Epub 2018 May 16.A Comparison of the Nutrient Intakes of Macronutrient-Based Dieting and Strict Dieting Bodybuilders. https://www.ncbi.nlm.nih.gov/pubmed/29140151 6. Am J Clin Nutr. 1997 Apr;65(4):908-15.Metabolic and behavioral effects of a high-sucrose diet during weight loss. https://www.ncbi.nlm.nih.gov/pubmed/9094871 7. Nutr Res Rev. 2007 Dec;20(2):121-31. doi: 10.1017/S0954422407797846.Dietary sugars intake and micronutrient adequacy: a systematic review of the evidence. https://www.ncbi.nlm.nih.gov/pubmed/19079865 8. Stanhope, K. L. (2015). Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences, 1-16. https://www.ncbi.nlm.nih.gov/pubmed/26376619 9. Yudkin, J., & Watson, R. H. (1969). Sugar and ischaemic heart disease. British Journal of Medicine, 4(5675), 110-111. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1983968 10. Sulaiman, S., Shahril, M. R., Wafa, S. W., Shaharudin, S. H., & Hussin, S. N. (2014). Dietary carbohydrate, fiber and sugar and risk of breast cancer according to menopausal status in malaysia. Asian Pacific Journal of Cancer Prevention, 15, 5959-5964. https://www.ncbi.nlm.nih.gov/pubmed/25081729 11. West, J. A., & De Looy, A. E. (2001). Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. International Journal of Obesity & Related Metabolic Disorders, 25(8). https://www.ncbi.nlm.nih.gov/pubmed/11477496 12. Saris, W. H., Astrup, A., Prentice, A. M., Zunft, H. J., Formiguera, X., Verboeket-van de Venne, W. P. H. G., ... & Vasilaras, T. H. (2000). Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study. International Journal of Obesity, 24(10), 1310-1318. https://www.ncbi.nlm.nih.gov/pubmed/11093293 13. Raatz, S. K., Torkelson, C. J., Redmon, J. B., Reck, K. P., Kwong, C. A., Swanson, J. E., ... & Bantle, J. P. (2005). Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women. The Journal of Nutrition, 135(10), 2387-2391. https://www.ncbi.nlm.nih.gov/pubmed/16177201 14. Surwit, R. S., Feinglos, M. N., McCaskill, C. C., Clay, S. L., Babyak, M. A., Brownlow, B. S., ... & Lin, P. H. (1997). Metabolic and behavioral effects of a high-sucrose diet during weight loss. The American Journal of Clinical Nutrition, 65(4), 908-915. https://www.ncbi.nlm.nih.gov/pubmed/9094871 15. Aller, E. E., Larsen, T. M., Claus, H., Lindroos, A. K., Kafatos, A., Pfeiffer, A., ... & Saris, W. H. M. (2014). Weight loss maintenance in overweight subjects on ad libitum diets with high or low protein content and glycemic index: the DIOGENES trial 12-month results. International Journal of Obesity, 38(12), 1511-1517. https://www.ncbi.nlm.nih.gov/pubmed/24675714 16. Lowndes, J., Kawiecki, D., Pardo, S., Nguyen, V., Melanson, K. J., Yu, Z., & Rippe, J. M. (2012). The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutrition Journal, 11(1), 1. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-55 17. Drug Metab Dispos. 2016 Mar; 44(3): 366–369. Published online 2016 Mar. doi: 10.1124/dmd.115.064766PMCID: PMC4767382PMID: 26744253 Calorie Restriction Increases P-Glycoprotein and Decreases Intestinal Absorption of Digoxin in Mice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4767382 18. Phielix, E., Meex, R., Ouwens, D. M., Sparks, L., Hoeks, J., Schaart, G., ... & Schrauwen, P. (2012). High oxidative capacity due to chronic exercise training attenuates lipid-induced insulin resistance. Diabetes, 61(10), 2472-2478. https://www.ncbi.nlm.nih.gov/pubmed/22787138 19. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. eCollection 2018. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://www.ncbi.nlm.nih.gov/pubmed/29497353 20. Nutr Metab (Lond). 2012 Oct 16;9(1):91. doi: 10.1186/1743-7075-9-91. Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. https://www.ncbi.nlm.nih.gov/pubmed/23067428 21. Med Sci Sports Exerc. 2016 Mar;48(3):543-68. doi: 10.1249/MSS.0000000000000852. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance: https://www.ncbi.nlm.nih.gov/pubmed/26891166 22. Appetite. 2002 Feb;38(1):39-44. Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. https://www.ncbi.nlm.nih.gov/pubmed/11883916 23. Appetite. 1999 Jun;32(3):295-305. Flexible vs. Rigid dieting strategies: relationship with adverse behavioral outcomes. https://www.ncbi.nlm.nih.gov/pubmed/10336790 24. Mattes RD. Physiologic responses to sensory stimulation by food: nutritional implications. Journal of the American Dietetic Association. 1997 Apr 1;97(4):413. https://www.ncbi.nlm.nih.gov/pubmed/9120195 25. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D.,Skwiat, T. M., ... & Smith-Ryan, A. E. (2017). International society ofsports nutrition position stand: protein and exercise. Journal of theInternational Society of Sports Nutrition, 14(1), 20. https://www.ncbi.nlm.nih.gov/pubmed/28642676 26. Physiol Behav. 2018 Aug 1;192:23-29. doi: 10.1016/j.physbeh.2017.12.032. Epub 2017 Dec 28.Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective. https://www.ncbi.nlm.nih.gov/pubmed/29289613

We're back! And boy do we have some things in store for you! Those whom know me will know by now that I am passionate about Health & Fitness. As someone whom has formerly battled against being overweight I am also just as personally driven & focused on getting clients sustainable results! In my latest article I take a closer look at our nation's growing epidemic & a glimpse of some of the current research we have on the subject of Obesity. Did you know according to the latest Report of the Chief Health Officer for Queensland: "QUEENSLAND’S obesity crisis shows no signs of waning as new data reveals that close to 70 per cent of the population in some regional areas are either obese or overweight..." "Two in three adults are now obese as well as one in three kids..." In order to understand our growing problem, we must further explore and distinguish what Obesity is. So without further ado, let's dive right in! ON OBESITY. Obesity simply put is a multi-factorial condition where body fat and gross weight has accumulated to the extent of impacting overall health. It involves certain environmental and behavioral conditions to be perfectly met to produce an over-production of gross weight. Gross Weight is the accumulation of weight mass you carry and can consist of: ⚠️ Muscle ⚠️ Fat ⚠️ Tissue ⚠️ Water ⚠️ Hair ⚠️ Skin ⚠️ Nails ⚠️ Food ⚠️ Hydration ⚠️ Clothing Basically, anything that is within you, made of by you, consumed or added on can be defined as gross weight mass. The removal of any of the above mentioned weight variables will result in Weight loss. Obesity is often attributed as a disorder of energy balance management. It most commonly arises from consuming an exponential amount of calories in excess over a prolonged period of time. Part of the exponential energy balance is required to maintain life, organ functionality and perform physical work. While the Thermodynamic 'Calorie Balance' model of energy balance is a useful framework for investigating obesity, it does not provide a causal explanation for why some people are predisposed to obesity or what to do about it. To put things practically, changing one's body composition can be as simple as understanding the concept of Energy In = Energy Out. However managing obesity can be complex as it's largely dependent on one's individual situation. Over time individuals will almost always encounter both psychological and physiological adaptations to weight loss resistance. Given the current epidemic however, it has also become overwhelmingly difficult to ignore the long term success rate from dieting for most individuals. WHAT IS THE LONG TERM SUCCESS RATE? Individuals whom undergo weight loss are generally successful in the first instance. On average losing around 5-6kg per dieting attempt[76]. However on the context of long term dieting the statistics are quite poor. To be frank, it is shockingly very low. So low in fact that only 5% of individuals whom diet are successful long term[34]. To put it simply: 6 out of 7 individuals will lose a significant amount of weight in their lifetime... However, almost 80% of the same individuals will relapse to their beginning weight[29]. In 2 years this goes up to 85%[34]. In 3 years up to 95%[35]. Finally if that's not enough, almost 75% of the same individuals will gain MORE weight on top of their starting weight[36,77]. Obese individuals are generally a lot better off before dieting as research shows it is almost impossible to keep it off for good! This leads us to the most obvious question: How do we get it off for good? More on this later. OBESITY AND BODY IMAGE. Your body image is how you think and feel about your body. It involves your own perception, imagination and emotions. It doesn't necessarily always reflect what you see in the mirror but can also be influenced by what others see or what you think others see. As a species we are generally a lot more motivated to do something about our weight on the context of sex appeal. A majority of weight management success stories centralize around individuals trying to look 'pleasing to the eye' more-so than complying with instructions of an allied health practitioner or physician. Leading many individuals to start out and try many different diets that simply do not work for the long term.[18] Coupled with the health risks when obesity becomes extreme i.e. visceral body fat overly-distributed in large areas, most individuals generally care more about their appearance than the health risks. In turn, this can further result in an individual's weight range aka 'setpoint' fluctuating excessively for prolonged periods after constant dieting.[19] Generally speaking most Diets are started due to poor body image, rather than an individual wanting to be within a healthy weight range. According to Dieting statistics Australia: "Over 2.3 million Australians (13%) aged 15 years and over reported that they were on a diet to lose weight or for some other health reason. This included 15% of females and 11% of males."[23] Poor body image and dieting can also be linked to eating disorders i.e. anorexia, nervosa, bulimia, binging and other mental health issues such as depression or anxiety. Constant dieting can also greatly enhance and further lead to physical illness and depression[20]. ^one of the many reasons why it’s important to always maintain healthy eating behaviors where possible. ON STRESS. It is believed that much of the weight accumulation associated with obesity is environmental. Furthermore the behavioral response from environmental conditions is also an association and overall determinant. If there is one thing we as a society experience too much of in this day and age, it is stress. Whether it's working a 9-5 job, going to school, raising a family or external relationships. We will all deal with some form of stress on a daily basis. Part of our natural biological stress response is the internal onset release of Cortisol and Epinephrine. To put it simply, these stress hormones help us become more resistant to stress in the short term. Whilst encountering stress is a healthy component of becoming more resilient, there must always be a recovery period to become stronger. Without a recovery period from chronic stress, we become susceptible of entering a state of constant exhaustion aka metabolic fatigue. As the years roll by stress accumulates to the point of us numbing it's effects in our lives. Here's the problem, The psychological component of 'weight stigma' becomes a lot more complex to manage once an individual becomes significantly overweight and/or obese.[21] In other words you are at a mental disadvantage before you even start managing your weight. Chronically elevated cortisol (stress) levels is known to hinder our metabolic efficiency. In short, if we're grossly overweight and in a constant state of 'stress', you are more than likely already in metabolic fatigue. In extreme circumstances, stress can contribute heavily to metabolic syndrome on a otherwise already healthy sedentary individual[70]. One's overall ability to lose body fat when dieting is greatly reduced with increased propensity to over consume high calorie foods[71]. Individuals whom spend a prolonged period of time in any one location are more likely to graze and/or snack more often.[27] This may be of great concern for many stay-at-home/part-time working mums as according to research, kids with Healthy and Active Moms are up to 75% less likely to become Obese.[28] OBESITY AND NUTRITION. There are many popular diets that are advertised in today’s media that claim to be quick fixes for excess weight loss. Coupled with the never-ending emergence of FAD Diets, Weight Loss programs, supplements, ethics all adding to the mass confusion. Most individuals are on the constant search for a ‘quick fix’ to manage their weight accumulation. This almost always stems from a lack of education and/or perceived lack lack of time to maintain a healthy lifestyle and diet. The truth of the matter is that scientifically, nutrition's energy balance has not changed much at all. According to the Government endorsed National Dietary guidelines by the National Health and Medical Research council (NHMRC), Australians should eat and enjoy a wide variety of Nutritious foods from the 5 groups per day every day including: ‐ 5 servings of Fruit & Vegetables ‐ Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties i.e. bread, cereals, rice,pasta, noodles, polenta, couscous, oats, quinoa and barley ‐ Lean meats and poultry i.e. Fish, Eggs, Tofu, nuts, seeds, legumes, beans ‐ Dairy i.e. Milk, Yoghurt, Cheese and/or their alternatives, mostly reduced fat ‐ Drink plenty of water - Limit intake of processed food, soft drink and alcohol The guidelines also recommend Australians keep physically active. Currently only 29% of the general population engage in weekly exercise activity to maintain muscle strength and stay within a healthy weight range. Obesity is largely blamed on the combination of larger meal sizes, fast food consumption, sugar and a sedentary lifestyle of inactivity [10]. Whilst Nutritional Quality is important to improving one's Health, eating 'healthy' does not always equate to weight loss or successful weight management. Why? What the current evidence shows, when you look more closely at it, is that the different kinds of macronutrient proportions does not seem to confer to any long term advantage in weight control to individuals whom adhere strictly to them. It is believed some of the prevalence to obesity lie's within one's macronutrient distribution. If we consider the thermic effect of nutrients where energy output is 2-3% for Lipids/Fats, 6-8% for Carbohydrates and 20-30% for Proteins[39]. The overall efficiency of nutrient utilization and distribution is more often than not mis-calculated or unaccounted for in most obese individuals. In this case most obese individuals continue to maintain their weight within a narrow range aka 'set point' alongside their ^current macronutrient distribution. According to research a higher prevalence for overweight & obese individuals is to under report their overall energy (calorie) consumption and eating habits[82]. Further to the argument, a large body of studies have been put forward to further suggest that the problem isn't necessarily the food quality or macro distribution, rather the overall food quantity. In accordance to the Department of Health and Human Services and the Calorie Thermodynamic model: “...Does it matter what types of foods the calories come from? When it comes to calories and managing your weight, the answer is no. A calorie is a calorie."[11] This is evident whether one follows low fat, low carb, carnivore, vegan, raw, keto etc. But what about High/Low Carb Vs High/Low Fat? Individuals whom consume a diet rich or low in either dietary fats or carbohydrates does NOT seem to impact or favor weight loss/health markers provided Protein, Calories and Fibre are accounted for! [2-9,38-68,72] ^The rise in evidence supporting an energy balanced model may be an ideal starting point for most individuals whom are looking to implement weight management and improve overall Health. OBESITY AND HOLIDAYS. Going by current research, individuals whom successfully lost weight from dieting are prone to significantly greater hunger levels than individuals whom don't lose weight[78,79]. It's believed the increase in hunger is at least 3 times higher alongside the corresponding weight loss acting as a strong determinant and predictor for weight regain[80]. The process of Losing Weight for an upcoming holiday followed by post festive weight gain has become part of the everyday Australian cycle. However on the context on the rise of Obesity this is another further cause of a significantly larger problem as we are slowly putting on weight every holiday season[73,74]. WHY? To put things simply, holidays and festive seasons are times where we consume more than we are normally accustomed to: More festive foods = more Calories. Less activity = Less Energy Expenditure. More Calorie intake + Less Activity = Weight storage. It's also uncommon for festivities to stretch out over multiple feeding days! For the everyday hard working Australian looking forward to some quality time off this is a perfectly natural part of one's cycle. On the context of Obesity however, gaining bodyfat every holiday season may not be for everyone. More-so for individuals whom attempt multiple yearly bouts of weight loss only to successfully increase their net weight by 0.5kg on average. We know Obesity (Weight gain) is multi-factorial and stems from Psychological, Tradition, Culture, Physiological & Environmental factors. The key in prevented weight gain over any holiday or Festive period stems from the behavioral word: prevention. This includes everything from regular weighing, self-monitoring, food weighing to Weight management discussion alongside physical activity greatly assists expending excess calories from festive foods and drinks[75]. Behavioral interventions are great practical tools according to research and an important factor in successful weight management. AFFECTS OF WEIGHT LOSS AND HEALTH? In QLD currently about one-third of adults and two-thirds of children are still in the non-obese healthy weight range. Leaving the remaining two in three adults and one in three children now susceptible to: 🚫 adverse health risk 🚫 reduced life expectancy 🚫 increased risk of chronic illness and disease. For most relatively underweight individuals, the amount of body fat correlated with longevity increases with age. In short, our health benefits from higher body fat levels as we age...up to a point! The good news for the non-obese individual with moderately managed amounts of body fat tend to outlive either extremely lean or extremely obese personas.[16] Higher levels of body fat also seems to correlate with higher rates of survival and longevity from serious injury or illness[17]. However: “To the best of our knowledge, no randomized controlled trials, research and case studies have been conducted or presented to assess and support the health benefits associated from Obesity." "This is an area that deserves attention for the general QLD population to be informed of the many potential obesity related health risks AND the many health benefits associated from Weight Loss alone." There just isn't simply any data in favour of supporting obesity. According to the overwhelming research, we can now deduce the various Weight loss benefits for individuals whom are either in the overweight or obese category including: ✅ Increased Life Longevity [15] ✅ Decreased risk of Cardiovascular Disease [12] ✅ Decreased risk of some cancers [14] ✅ Decreased risk of Type 2 Diabetes [13] ✅ Improved Quality of Life [15] ✅ Decreased inflammation[81] ✅ Looking and Feeling Great! [15] Furthermore, if one can sustain the degree of overall weight lost: Most of the health benefits can be obtained from Weight loss alone[37,63]. Unfortunately, the health risks alone still does not eliminate the likelihood of the problem increasing nor the ongoing impact on the public health system. WHAT DOES THE RESEARCH SAY? ⚠️ Within 1 year of Weight lost, 80% of individuals relapse to their pre-diet weight. At 2 years it's 85%, at 3-4 years 95%[29]. We can summarize that rapid weight loss does NOT equate to long term success.🏃‍ ⚠️ Losing weight slows down your metabolism and impacts how much fat you burn. Cutting out whole food groups, nutrients and calories increases the likelihood of binging.[30] ⚠️ Your chances of putting the weight back on plus more dramatically increase^ if 'how you lose the weight' is not done correctly.[19,33] ⚠️ Extreme bouts of constant dieting show an association with long term persistence of hormonal disruption, in-balance and regulation in Females.[31] impaired testosterone production, elevated cortisol levels and HPA axis dysfunction [32] to name a few... ^due to the aforementioned rise in evidence, it is always best to not store the excess in the first place as research shows once we've gained the weight over time, it is almost impossible to get rid of for good![22] LOOKING AHEAD? We all know of loved ones whom struggle daily from the multi-factorial conditions of being overweight or obese... We also know only a select few of individuals are able to completely turn it around and make the lifestyle change successfully... If you like the majority of the general population are constantly trying to Lose the weight: Stop!🚫 If how you set about achieving weight management becomes more punishment than nourishment, you likely wont succeed! If you are relying on willpower alone without any diet strategy or food re-education, you probably also wont succeed! Successful Weight management needs to be part and parcel in order to successfully lead a healthy and active lifestyle. The key to weight management also includes good 'housekeeping' strategy, habits and positive internal and external relations! 1. The first step in solving any problem is recognizing there is one.🤔 - we didn't get here overnight. - nor will we get rid of it in a day. - keep in mind the way in which you diet matters. 2. Learn the relationship of what a Habit and choice really are:💁‍ 'a habit is something you do that you don't know you're doing'. 'a choice is something that you have control over'. Not knowing a habit is a choice takes away the power to change, nothing changes. Knowing a habit is a choice gives you the power to change and re-wire old habits into new ones. 3. Pick a dietary lifestyle that is sustainable long term.👍 In truth whilst most diets have the premise of getting you results, a successful diet is one you can stick to long term. Make the right choice for YOU! WHAT'S NEXT? 👇 If you're looking to become more effective at Weight Management & make better educated choices: Grab your copy of my '5 Steps for Success' ebook and start setting yourself up for success today! References: 1. The Health of Queenslanders 2018 - Full Report of the Chief Health Officer Queensland - Queensland Health:https://www.health.qld.gov.au/__data/assets/pdf_file/0032/732794/cho-report-2018-full.pdf 2. Gardner CD, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial . JAMA. (2018) https://www.ncbi.nlm.nih.gov/pubmed/29466592 3. Weststrate, JA et al 1990, Alcohol and its acute effects on resting metabolic rate and diet-induced thermogenesis. Br J Nutr. Sep;64(2):413-25. https://www.ncbi.nlm.nih.gov/pubmed/2121268 4. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Aug;135(8):1903-10. https://www.ncbi.nlm.nih.gov/pubmed/16046715 5. Feinman RD, Fine EJ. Thermodynamics and metabolic advantage of weight loss diets. Metab Syn Relat Dis. 2003. 1:209-219. https://www.ncbi.nlm.nih.gov/pubmed/18370664 6. Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003 Apr;88(4):1617-23. https://www.ncbi.nlm.nih.gov/pubmed/12679447 7. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Aug;135(8):1903-10. https://www.ncbi.nlm.nih.gov/pubmed/16046715 8. Feinman RD, Fine EJ. Thermodynamics and metabolic advantage of weight loss diets. Metab Syn Relat Dis. 2003. 1:209-219. https://www.ncbi.nlm.nih.gov/pubmed/18370664 9. The American Journal of Clinical Nutrition, Volume 83, Issue 5, 1 May 2006, Pages 1055–1061, https://doi.org/10.1093/ajcn/83.5.1055 10. "Gene-Diet Interaction and Precision Nutrition in Obesity.", Int J Mol Sci. 2017 Apr 7;18(4). pii: E787. doi: 10.3390/ijms18040787. https://www.ncbi.nlm.nih.gov/pubmed/28387720 11. U.S. Department of Health and Human Services. (2005). Chapter 5. A Calorie Is a Calorie, or Is It? Retrieved July 9, 2012, from U.S. Department of Health and Human Services: http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter5.html 12. 1 (2015, November 4). Effects on cardiovascular risk factors of weight losses ... - NCBI - NIH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4987606/ 13. 2 (2014, February 18). The importance of weight management in type 2 diabetes ... - NCBI - NIH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238418/ 14. 3 (2017, September 6). Intentional weight loss and cancer risk - NCBI - NIH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5669836/ 15. 4 (2017, November 15). Effects of weight loss interventions for adults who are ... - NCBI - NIH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682593/ 16. Childers, D. K., & Allison, D. B. (2010, August). The ‘obesity paradox’: a parsimonious explanation for relations among obesity,mortality rate and aging? International Journal of Obesity, 34, 1231-1238. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3186057/ 17. Bessesen, D. H. (2008, June). Update on Obesity. J Clin Endocrinol Metab, 93(6), 2027–2034. https://www.ncbi.nlm.nih.gov/pubmed/18539769 18. Keys, A., Brozek, J., Henschel, A. Et. al. (1950). The Biology of Human Starvation. University of Minnesota Press,Minneapolis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526048/ 19. Sims, E.A.H., and Horton, E.S. : Endocrine and Metabolic adaptation to obesity and starvation. Amer. J. Clin. Nutr.,21:1455-1470, 1968. https://www.ncbi.nlm.nih.gov/pubmed/4881681 20. "The association between diet quality, dietary patterns and depression in adults: a systematic review", BMC Psychiatry. 2013 Jun 27;13:175. doi: 10.1186/1471-244X-13-175. https://www.ncbi.nlm.nih.gov/pubmed/23802679 21. "Impact of weight stigma on physiological and psychological health outcomes for overweight and obese adults: A systematic review", J Adv Nurs. 2018 May;74(5):1030-1042. doi: 10.1111/jan.13511. Epub 2017 Dec 8. https://www.ncbi.nlm.nih.gov/pubmed/29171076 22. Sims, E.A.H., and Horton, E.S. : Endocrine and Metabolic adaptation to obesity and starvation. Amer. J. Clin. Nutr.,21:1455-1470, 1968. https://www.ncbi.nlm.nih.gov/pubmed/4881681 23. Australian Health Survey: Nutrition First Results - Food and Nutrients, 2011-12 24. Nutrient Reference Values for Australia and New Zealand - Dietary Guidelines for Australian Adults (2013) - National Health and Medical Research Council. Dietary Guidelines for Children and Adolescents in Australia (2013) - National Health and Medical Research Council 25. Australian Bureau of Statistics (ABS). (2014). Australian historical population statistics 2014. (Cat no. 3105.64.001). Canberra: ABS. 26. ABS. (2017). 2016 Census of population and housing: General community profile, Australia (Cat no. 2001.0). Canberra: ABS. www.censusdata.abs.gov.au/census_services/getproduct/census/2016/communityprofile/036?opendocument 27. "Environmental and lifestyle influences on obesity.", J La State Med Soc. 2005 Jan;157 Spec No 1:S19-27. https://www.ncbi.nlm.nih.gov/pubmed/15751906 28. Brigham and Women's Hospital & Harvard T.H. Chan School of Public Health: "Growing Up Today Study (GUTS).": https://web.sph.harvard.edu/mch-data-connect/results/growing-up-today-study-guts/ 29. "Biology's response to dieting: the impetus for weight regain. - NCBI - NIH." 15 Jun. 2011, https://www.ncbi.nlm.nih.gov/pubmed/21677272. 30. Haase AM, Prapavessis H, Owens RG. Perfectionism, social physique anxiety and disordered eating: A comparison of male and female elite athletes. Psychology of sport and Exercise. 2002 Jul 1;3(3):209-22. https://www.semanticscholar.org/paper/Perfectionism-social-physique-anxiety-and-eating-A-comparison-of-male-and-female-athletes 31. Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine. 2011 Oct 27;365(17):1597-604. https://www.ncbi.nlm.nih.gov/pubmed/22029981 32. Healy ML, Gibney J, Pentecost C, Wheeler MJ, Sonksen PH. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clinical endocrinology. 2014 Aug 1;81(2):294-305. https://www.ncbi.nlm.nih.gov/pubmed/24593684 33. Obes Rev. 2015 Feb;16 Suppl 1:25-35. doi: 10.1111/obr.12253. "How dieting makes the lean fatter: from a perspective of body composition autoregulation through adipostats and proteinstats awaiting discovery..." https://www.ncbi.nlm.nih.gov/pubmed/25614201 34. "Long-term efficacy of dietary treatment of obesity: a systematic review ...." https://www.ncbi.nlm.nih.gov/pubmed/12119984 35. Obes Rev. 2000 Oct;1(2):113-9. "[The mediocre results of dieting]. - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/23859104 36. Proc Nutr Soc. 2012 Aug;71(3):379-89. doi: 10.1017/S0029665112000225. Epub 2012 Apr 5. "How dieting makes some fatter: from a perspective of human ... - NCBI.", https://www.ncbi.nlm.nih.gov/pubmed/22475574 37. Annu Rev Nutr. 2015;35:475-516. doi: 10.1146/annurev-nutr-071714-034434. Epub 2015 May 13. "Health Benefits of Long-Term Weight-Loss Maintenance." https://www.ncbi.nlm.nih.gov/pubmed/25974699 38. Hu, T.; Mills, K.T.; Yao, L.; Demanelis, K.; Eloustaz, M.; Yancy, W.S., Jr.; Kelly, T.N.; He, J.; Bazzano, L.A. Effectsof low-carbohydrate diets versus low-fat diets on metabolic risk factors: A meta-analysis of randomizedcontrolled clinical trials. Am. J. Epidemiol. 2012, 176 (Suppl. 7), S44–S54. https://www.ncbi.nlm.nih.gov/pubmed/23035144 39. Jequier, E. Pathways to obesity. Int. J. Obes. Relat. Metab. Disord. 2002, 26 (Suppl. 2), S12–S17. https://www.nature.com/articles/0802123 40. Layman DK, Boileau RA, Erickson DJ, et al. .A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr 2003;133:411–7. https://www.ncbi.nlm.nih.gov/pubmed/12566476 41. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr 2004;23:373–85. https://www.ncbi.nlm.nih.gov/pubmed/15466943 42. Layman DK, Baum JI. Dietary protein impact on glycemic control during weight loss. J Nutr 2004;134:968S–73S. https://www.ncbi.nlm.nih.gov/pubmed/15051856 43. Skov AR, Toubro S, Ronn B, Holm L, Astrup A. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord 1999;23:528–36. https://www.ncbi.nlm.nih.gov/pubmed/10375057 44. Due A, Toubro S, Skov AR, Astrup A. Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomised 1-year trial. Int J Obes Relat Metab Disord 2004;28:1283–90. https://www.ncbi.nlm.nih.gov/pubmed/15303109 45. Astrup A. The satiating power of protein—a key to obesity prevention? Am J Clin Nutr 2005;82:1–2. https://www.ncbi.nlm.nih.gov/pubmed/16002791 46. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. Am J Clin Nutr 2003;77:91–100. https://www.ncbi.nlm.nih.gov/pubmed/12499328 47. Parker B, Noakes M, Luscombe N, Clifton P. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 2002;25:425–30. https://www.ncbi.nlm.nih.gov/pubmed/11874925 48. Clifton P. The science behind weight loss diets—a brief review. Aust Fam Physician 2006;35:580–2. https://www.ncbi.nlm.nih.gov/pubmed/16894429 49. Boaz, M.; Raz, O. Low Fat vs. Low Carbohydrate Diet Strategies for Weight Reduction: A Meta-Analysis.J. Obes. Weight Loss Ther. 2015, 5. https://www.ncbi.nlm.nih.gov/pubmed/16476868 50. Hall, K.D. A review of the carbohydrate-insulin model of obesity. Eur. J. Clin. Nutr. 2017, 71, 323–326. https://www.ncbi.nlm.nih.gov/pubmed/28074888 51. Sievenpiper JL1, de Souza RJ, Mirrahimi A, Yu ME, Carleton AJ, Beyene J, Chiavaroli L, Di Buono M, Jenkins AL, Leiter LA, Wolever TM, Kendall CW, Jenkins DJ. Effect of fructose on body weight in controlled feeding trials: a systematic review and meta-analysis. Ann Intern Med. 2012 Feb 21;156(4):291-304. https://www.ncbi.nlm.nih.gov/pubmed/22351714 52. Korsmo-Haugen H-K, Brurberg KG,Mann J, Aas A-M. Carbohydrate quantity in the dietary man-agement of type 2 diabetes: A systematic review and meta-analysis.Diabetes Obes Metab. 2019;21:15–27. https://doi.org/10.1111/dom.13499 53. The American Journal of Clinical Nutrition, Volume 95, Issue 3, 1 March 2012, Pages 614–625, Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial, https://doi.org/10.3945/ajcn.111.026328 54. The American Journal of Clinical Nutrition, Effect on body composition and other parameters in obese young men of carbohydrate level of reduction diet. Volume 24, Issue 3, 1 March 1971, Pages 290–296, https://doi.org/10.1093/ajcn/24.3.290 55. Obesity Energetics: Body Weight Regulation and the Effects of Diet CompositionKevin D. Hall and Juen Guo, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/pdf/nihms851543.pdf 56. Energy expenditure and body composition changes after an isocaloricketogenic diet in overweight and obese men1,2 National Institute of Diabetes and Digestive and Kidney Diseases, Bethesda, MD;4Pennington Biomedical Research Center, Baton Rouge, LA;5ColumbiaUniversity, New York, NY; and6The Translational Research Institute for Metabolism and Diabetes, Orlando, FL, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962163/pdf/ajcn133561.pdf 57. Cell Metab. 2015 September 1; 22(3): 427–436. doi:10.1016/j.cmet.2015.07.021, Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/pdf/nihms716061.pdf 58. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Kimber L. 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Ever feel like a tired and overly drained work horse whose hooves are about to fall off from constant dieting? If you're in touch with this emotion (and not a constant Yo-Yo dieter), you may be in your last leg of a CONTEST PREP or ONLINE CHALLENGE. Let me quickly summarize something for you. Calories become VERY scarce when in sub-optimal levels of bodyfat. So scarce in fact it is aptly coined as poverty eating! So what's the link to POV macros? The term POV (not to be confused with point of view) is short for poverty and refers to a state of being inferior in quality or insufficient in amount with calories and nutrients. However, this is usually only for a selected period of time. WHO DOES THIS APPLY? Ok, so you're probably wondering why on earth would someone be consuming a ghastly amount of low calories? Perhaps they've read somewhere that in order to lose weight, one needs to only be eating 1200 kcals? Perhaps they saw a picture of an instagram model with a caption of "on 1200 kcals atm..." Aside from perhaps the blind and uneducated leading the blind and uneducated, a more plausible explanation may simply be an athlete having undergone a very rigorous and linear program whilst dropping calories over time for 'x' outcome. In short, Poverty Macros most often applies to individuals whom are in a caloric deficit for an extended period of time. This includes: Athletes currently on their last Contest Prep leg Individuals getting ready for a photo shoot or sporting event Yo-Yo dieters suffering from various Chronic dieting Illness WHAT ARE THE COSTS? POV Macros most often involves a state of controlled starvation whilst dieting to achieve 'x' outcome. The journey to achieve 'x' outcome can almost certainly come at a cost as several metabolic and biological adaptations occur including changes in: - Hunger levels - Daily mood - Performance Biometers - Health markers - Hormonal balance ^All in the name of Fat loss![3] Whilst Performance generally takes an immense level of intensity, it also takes its toll on the endocrine system. There is evidence that most conditioned athletes may at some point suffer from impaired testosterone production, elevated cortisol levels and HPA axis dysfunction[8]. In some extreme low calorie phases of eating, studies find long term persistence of hormonal disruption stems from pro-longed bouts of significant weight loss![4] For individuals whom have not gone through the appropriate 'ins and outs' of dieting, may also likely suffer from social physique anxiety and thus chronically diet to stay lean and/or further develop an eating disorder post diet.[5] The good news is if you've been dieting 'right' and gone through at least some form of an: ✔️ Initial Consult/Screening process ✔️ Off-peak/Peak planning and preparation ✔️ Exit Strategy i.e. Reverse/Recovery diet Chances are you may likely have lowered the adverse ^rebound effects whilst simultaneously setting yourself up for some form of continual success. So if you're in a post contest/sport dieting phase and lucky enough to still be sporting a 6-pack! Yay for you! WHAT'S NEXT? Ok so...we know one of the first things to go when dieting down are calorie dense foods, this is commonly a no-brainier move as consuming high calorie foods = less net food volume. Being on POV macros will force a dieting individual to seek lesser caloric dense foods i.e. wholesome nutrient dense foods in favor of greater satiation. In other words: Low calorie dense Foods = more bang for your (kcal) buck! Furthermore if you are on POV Macros, it is paramount to always have an arsenal of go to 'low kcal' foods in your pantry... Why? Lets briefly cover a few examples of how low kcal foods can (arguably) allow you to have some form of satisfaction after consumption whilst on POV macros... FOOD VOLUME ALTERNATIVES One of the nutrients individuals on POV macros often struggle with are Carbohydrates. Carbohydrates not only play a Physiological role in every day function but also play a Psychological effect [1]. Note: it's not uncommon for cravings of sugar/carbohydrates to increase dramatically when in POV Macros. Whilst there is evidence of non-afflicted self control in glucose (carbohydrate) reduction [7] There are current findings suggesting Psychological effects are further enhanced once carbohydrates i.e. Rice/Sweet Potato are dramatically reduced or removed.[6] One great low Carb/High fibre source alternative are Vegetables. Vegetables are a great food source as they offer both the health benefits of Trace Minerals and Fibre (feeling of fullness), greater food Volume and Low Calories on a gram per gram basis. Typical alternate low calorie Vegetable sources include: - Salad Vegetables i.e. Tomato, Cucumber, Radish, Lettuce can all be categorized similarly being under <5g carbs per 100g. - Pumpkin, peas and beetroot slightly higher between 5-10g of carbs per 100g. - Potatoes, parsnips and corn. Slightly higher at 10g - 20g carbs per 100g. Dietary Fats also play a more Physiological effect as calories drop as a primary inhibitor in the role of hormonal balance and regulation in Females.[2] Protein typically almost always remain the same if not increased to improve satiety. However if you've become accustomed to consuming i.e. steak alongside eggs and Peanut butter...direct Fat sources will need to be subsidized in other food sources containing less amount of Fats. LOW CARB / SUGAR FREE? Artificial sweeteners have become a prominent role in many of today's dietary products offering far fewer calories and packing a stronger sense of 'sweetness' when compared to its sugar counterpart. Whilst helping to promote weight loss & deemed mostly safe even for diabetics consumption, some research suggests artificial sweeteners are deemed safe for consumption as they aren't metabolized by the body[9]. Much is still being uncovered on the influence on metabolism and the microbiota in conjunction with artifical sweetener consumption. A recent study looking to determine the effects of NNS's (Non-Nutritive Sweeteners) i.e. Sucralose & Aspartame consumption on the microbiota found little to no differences on gut microbiota composition[10]. In lieu of this, concerns of toxicity non-metabolized compounds leading to carcinogenic suspicions has been observed in vast over consumption of artificial sweeteners[11]. For the much newer generation of sweeteners it is difficult to assess and may be too early to establish any significant evidence about possible carcinogenic risks from a single substance according to current literature. Recent years has also seen a production rise in Higher in protein, low-fat & fat free alternative yogurt sources. These are proving very popular in most bodybuilding and diet communities especially during most dieting phases. As they are relatively low in calories, it generally takes a significant amount of over-consumption to start breaking the calorie bank! Here are a few examples of 'go-to' low calorie/sugar free options: - Fruit - Sugar-free lollies - Sugar-free gum - Artificial sweeteners - Honey - Aeroplane Jelly Light - Diet soft drink - Egg Whites Egg white omelettes are also great alternative on a gram per gram basis. Coupled with Lower Carb sources you can quickly learn to become creative with Lower Calorie foods. For more savory, nutrient dense foods, try alternating with low carb bread, Wattle Farms wraps (sourdough, wholegrain and lite white) a combination of Vegetables and protein source for improved Satiety. SUMMARY Being on POV Macros isn't for everyone, nor is competing at a bodybuilding stage or sporting event... For those whom are in it for the long haul...it is always recommended to be in the process of shortly thereafter dieting back up to increase metabolic capacity and improve overall health and well-being for long term success! References: 1, 2. Eating for a Purpose: Basic Concepts on Nutritional Value (2015) - Measuring Energy Intake. Macronutrients - Carbohydrates , p30. Fats , p32 & p33 3. Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition. 2014 Dec;11(1):7. https://www.ncbi.nlm.nih.gov/pubmed/24571926 4. Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine. 2011 Oct 27;365(17):1597-604. https://www.ncbi.nlm.nih.gov/pubmed/22029981 5. Haase AM, Prapavessis H, Owens RG. Perfectionism, social physique anxiety and disordered eating: A comparison of male and female elite athletes. Psychology of sport and Exercise. 2002 Jul 1;3(3):209-22.https://pdfs.semanticscholar.org/6b6d/893453690e47d19243d74097c257effb0476.pdf 6. Front Psychol. 2018 Jul 5;9:1005. doi: 10.3389/fpsyg.2018.01005. eCollection 2018.Mental Work Requires Physical Energy: Self-Control Is Neither Exception nor Exceptional. https://www.ncbi.nlm.nih.gov/pubmed/30026710 7. Psychol Sci. 2016 Sep;27(9):1207-14. doi: 10.1177/0956797616654911. Epub 2016 Jul 11.The Bitter Truth About Sugar and Willpower: The Limited Evidential Value of the Glucose Model of Ego Depletion. https://www.ncbi.nlm.nih.gov/pubmed/27485134 8. Healy ML, Gibney J, Pentecost C, Wheeler MJ, Sonksen PH. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clinical endocrinology. 2014 Aug 1;81(2):294-305. https://www.ncbi.nlm.nih.gov/pubmed/24593684 9. Artificial sweeteners as a sugar substitute: Are they really safe? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/ 10. The Effects of Non-Nutritive Artificial Sweeteners, Aspartame and Sucralose, on the Gut Microbiome in Healthy Adults: Secondary Outcomes of a Randomized Double-Blinded Crossover Clinical Trial https://pubmed.ncbi.nlm.nih.gov/33171964/ 11. Artificial sweeteners – Do they bear a carcinogenic risk? https://www.ncbi.nlm.nih.gov/pubmed/15367404

So we're deciding to switch over to Veganism? After years and years of building muscle on an omnivorous diet, we're now looking to make the switch to a more ethical and healthy lifestyle alternative? If you are yet unfamiliar with it's growing popularity via social media, netflix documentaries or online marketing campaigns, you may be in for a real treat. Much like Keto and Flexible Dieting, the Vegan diet has seen a sudden national rise in popularity in the last few years. While the exact numbers is hard to quantify, it is believed that around 2.5 million Australians currently consume a diet where almost all is vegetarian[26]. Veganism is becoming a polarizing subject in the nutritional world. There is a growing promotional trend of the vegan diet encompassing a healthier and more ethical alternative to most other non-vegan diets. But. Like many diets, individuals often jump onboard the latest and greatest dietary movement without making an informed decision first. The Vegan Diet is not without it's own set of challenges and efforts required to appropriately adhere to. Whilst this article weighs the pro's and con's of following a therapeutic vegan based diet, it is ways encouraged to self-determine whether or not you can succeed following any diet before jumping onboard. So what are the costs of a Vegetarian or Vegan diet? Let's dive right in! ON PROTEIN If we're an everyday Joe or Jane with 0 interests in building muscle or changing body composition this may not interest you immediately... However if we're an aspiring bodybuilder or physique athlete, how much protein we'll be consuming on a vegan diet can mean the difference between 'maintaining' current LBM (Lean Body Mass) or beginning the process of muscle loss. Why? Part of the untold truth is it is very difficult to getting the right macronutrtient ratio in to support MPS (Muscle Protein Synthesis) on the vegan diet. In order to meet our daily MPS requirements we must also be factoring in total daily Protein NET balance. NET balance is largely composed of two opposing systems of: Protein Synthesis - building up of amino proteins Protein Degradation - breaking down of amino proteins Similar to the Calorie Thermodynamic model, the more net Protein Synthesis we experience the more muscle we will build. Whilst the more Protein degradation we are in the more protein amino turnover occurs.[19] Part of following the traditional vegan diet means you will be consuming lesser amounts of protein than usual. How much exactly? A traditional vegan protein intake of 50-60g would put you at roughly 30%-35% of your daily recommended protein intake requirements, just enough to maintain nitrogen balance[17,18]. In most cases, lean body mass (density) is unable to maintain on a vegan diet as there is an insufficient amount of protein amino acids required for MPS (NET balance) to occur typically resulting in loss of LBM[9,10]. Furthermore whilst adequate protein (30%-35%) is consumed for maintaining nitrogen balance, weight loss typically occurs as a result from loss of LBM. Bodybuilders and Physique athletes require a greater amount of daily protein intake for maintenance of LBM and strength than sedentary individuals. Whilst endurance athletes require more-so an even greater amount of protein intake to counter the catabolic effects of cardiovascular exercise. So if we're a bodybuilder or physique athlete coming from consuming 1g of protein per lb of bodyweight, you may find yourself consuming less than half your daily protein requirements for building muscle. On the context of building muscle on a typical vegan diet: Are we consuming enough protein to achieve maintenance of nitrogen balance? Yes absolutely. Are we maximizing our muscle building potential? Most probably not! On Leucine Present accumulating ^evidence suggests meal distribution of daily protein is important[5,6]. Part of the muscle building mechanisms aside from muscle blood flow and amino acid transporters is the anabolic growth signaling from the amino acid leucine[7]. Leucine is known to stimulate the initiation of MPS provided adequate protein intake is consumed within an adequate time frame. Whilst there is evidence supporting equal protein meal distribution to optimize MPS, there is also evidence finding no difference between equal distribution of meals compared with 1-2 large meals[8]. Animal products in particular animal sources carry a plethora of important nutrients and amino acids required for fueling the body's demands for repair and growth. Whilst there is amino acids i.e. leucine available in plant based sources, the amount is significantly much lower than animal sources[4]. Whilst it may still be somewhat possible to maintain muscle and strength on a vegan diet, it can also come at a cost. If you are vegan you would typically need to ingest more protein overall to get an adequate amount protein amino acids. ON SUPPLEMENTATION For an average individual it is more difficult to get in a range of high quality protein sources from high protein vegan foods. Part of the problem is most food sources are often incomplete sources of protein aminos and often coupled with a higher Carbohydrate/Fat ratio. Protein amino acids aside, animal products also contain important vitamins and minerals i.e. Vitamin A, B1, B2, B3, B6, B12, D, E, Biotin, Choline, Calcium, Chromium, Copper, Fluoride, Iodine, Iron, Pantothenic acid, Phosphorus, Potassium, Selenium, Sodium, Zinc.[1] Whilst most vegetables are rich in vitamins, there are common deficiencies among vegans. Some of the most common include: Vitamin B-12, D, Calcium, Iron and Zinc[12,13,14,15]. A past review examined the nutrients found in fish alone (n-3 fatty acids, proteins, selenium, iodine, vitamin D, and taurine) and their possible associations with lowering CVD (Cardiovascular disease)[23]. Albeit most plants today contain vitamins and minerals from a variety of differing plant sources. Some of the required nutrients also exist in forms that are difficult for plants to digest/absorb. Omega fatty acid availability and absorption also requires special attention as absorption of EPA/DHA (algal) omega's aren't as potent as animal sources.[11] A past study also looked at the differences between animal (wpi) protein & high quality (hydrolyzed) plant protein potency. Whilst the high quality vegan plant sources are still absorb able and 'safe', it appears to still be inferior to WPI's role via MPS absorption for the most part. After equating both sources for leucine content, they found high quality plant proteins of no bio-equivalence when compared to WPI[38]. Whilst animal protein sources are an important source of complete proteins, vegetable proteins may also be required to meet some of the net protein requirements alongside the added micronutrient health benefits[20]. For the standard person on a vegan diet NOT looking for body composition improvements or optimal muscle building / retention this is ok. For those looking to improve or maintain their body composition this may be problematic as you may need to further consider over-ingesting calories to meet daily protein requirements. A switch to protein/vitamin supplementation may also be needed for economical reasons and avoid any extra gastrointestinal discomfort (high fibre intake). ORGANIC Vs CONVENTIONAL The rise of the veganism movement in conjunction has seen a rise of bio-friendly available groceries and produce. The organic industry has also seen a massive growth spurt in recent years with recent numbers at $2.6 billion nationally & $97 billion US wide reportedly[27]. Organic food production and practices is most often promoted as sustainable and eco-friendly due to the lack of synthetic pesticides, genetic modifications & ionizing radiation. Prices are also generally higher for organic produce than conventional. Largely due to production costs i.e. greater labor input as most farmers don't produce enough product volume to lower overall costs. Organic food supply whilst growing is still comparatively limited than on demand. However the question remains; is Organic better than Conventional food? A past review looking at the differences between organic and conventional food, health improvements, pesticide exposure found very few direct assessments on actual health outcomes. Whilst there is a growing number of findings in observational research i.e. health benefits from organic food in certain dietary demographs, there is still yet a definitive stance on the health outcomes according to a recent systematic analysis[39]. Organic food is often hailed as healthier and more nutritious compared to conventional food. Conventional foods are generally higher in nitrogen whilst organic foods are generally higher in phosphorous[28]. Organic produce is generally slightly higher in Vitamin C, whilst lower in protein content but contains higher protein quality[29]. Most other nutrient findings tend to be statistically indifferent according to research. On the context of nutrient content between both production methods, the large scientific body answer appears to find little to no difference with most research authors concluding insufficient evidence to suggest differences between organic and conventional foods impact on health, productivity and sustainability[30]. What about Raw Food? The raw food craze has only recently appeared in the last 10 odd years. Being firstly promoted in the western world for 'civilized' humans following the laws of nature's lack of cooking utensils and cooking methods. Despite the fact that a raw food diet is very difficult to follow, there is still a general belief of genuine health benefits by millions. Currently there is still very little science backing the raw food craze to help separate it from fact and fiction. A past systematic investigation was performed looking at the prevalence of both contamination levels and risk of infection from the microbiological safety of raw foods. From various food categories, it was concluded certain L. monocytogenes & Flammulina velutipes from edible mushrooms should be avoided with a potential risk for harmful human disease[31]. A past study also looked at varying samples of raw food in conjunction with hygiene and storage practices. Based off their results, basic food safety standards is mostly overlooked with findings of pathogenic microorganisms in raw food items including raw meat & vegetables along with poor food surface contact posing further high risk[32]. In recent studies looking at the use of frozen raw food use in cases of allergic disorders, there were positive findings on the affect of antigenic potency of frozen materials being used[33]. Consumer knowledge whilst primarily focused on food hygiene and cleanliness may benefit from further education on the relationship between raw food treatment, handling, transport & storage along with the potential dangers from eating non-cooked raw ingredients. With the discovery of numerous antibiotic-resistant isolates whilst still drawing a public health concern can be useful for improving Chinese regulatory authorities and framework to improve overall raw food safety. On Denaturing It is long believed one of the benefits of raw food consumption is the absence of the denaturing process. Recent literature has correlated the amount of ordered secondary structured content of proteins relative to their denatured state. This also includes the degree of compactness ratio & native state of hydrodynamic volumes[34]. What does this mean? Whilst a raw egg is less bio-available and digestible (50% absorbed) when compared to a cooked egg (90% absorbed). It's believed the denaturing process from cooking i.e. thermal heat, beating, blending, scrambling, air stress etc. can also impact how the protein molecules unfold[35]. Whilst the evaluation of the effect on structure in the denatured state has been difficult. Based off current evidence long-range interactions with respect to temperatures stabilize residual protein structure under denaturing conditions[36]. Overall, Denaturing does not necessarily mean the destruction of protein molecules. VEGANISM BENEFITS From what is currently known, there is an association of Veganism with lower levels of obesity CHD (Coronary Heart Disease) & CVD (Cardiovascular disease) [16,24]. Wholefood plant based Vegan (whilst somewhat nutrient lacking^) tend to be higher in nutrients, water and fibre. There is evidence of cancer risk being less prevalent in vegetarians than non-vegetarians. There is opposing evidence of vegetarians experiencing lower risk of diabetes, liver fat[21] and eye cataracts. On the context of caloric restriction, there seems to be no additional beneficial impact of reduced red meat intake and increased fiber intake when calories are equated[22]. There is also evidence that a strict vegan diet confers health advantages as opposed to a standard non-vegetarian diet. It is believed some part of the improvement in health is associated with the microbiota (gut) profile. The relationship between diet appears and the intestinal microbial profile suggests vegans display a more distinct gut microbiota more-so than omnivores. Including reduced pathobionts, reduced inflammation and increased protective gut species[2]. There are also a growing movement of individuals choosing to follow vegan dietary practices for ethical and dietary reasoning. On the context of sustainability, one must also take into account dietary adherence for long term success. Research suggests individuals whom endorse and follow the vegan diet for ethical reasons will adhere to the diet longer than those following for health reasons only[3]. Whilst there has been some extensive research into the health benefits of a vegetarian diet vs a non-vegetarian diet, Little is still known on the long term health benefits of vegetarian and vegan diets. One such recent study comparing red meat vs white meat vs non meat found little to no differences in blood / LDL cholesterol overall[37]. According to a large cohort population study (post confounding factor adjustments) there appears to be no significant difference in all-cause mortality between vegetarians, semi-vegetarians, pesco-vegetarians & non-vegetarians[25]. On the context of weight management however, the Vegan diet isn't magic. Iif you eat less or equate calories at the end of the day you will lose weight & improve your health! SUMMARY The Vegan diet is renowned as being ethically and morally superior to other non-vegan diets, however there is still much left unclear on the gains and / or losses that typically take place on a therapeutic vegan diet. To surmize: If you're looking for a more ethically sound diet and are not too heavily invested in building or maintaining muscle, Veganism may be for you. If you're looking for a more health-based diet and are still heavily invested in building and / or maintaining muscle, Veganism may not be sustainable long term. Note: making a switch to a Pescatarian or Mediterranean diet may also suffice. With proper planning, preparation & mitigation effort, Veganism may very well be your diet and one you can stick to long term! References: 1. Cruz, Franz. Eating For a Purpose: Basic Concepts on Nutritional Value (2015) - Nutrient Reference Values for Micronutrients to avoid deficiency disease: Vitamins and minerals requirements and their key sources; p40. 2. Nutrients. 2014 Oct 31;6(11):4822-38. doi: 10.3390/nu6114822.The health advantage of a vegan diet: exploring the gut microbiota connection. https://www.ncbi.nlm.nih.gov/pubmed/25365383 3. Appetite. 2015 Jul;90:31-6. doi: 10.1016/j.appet.2015.02.026. Epub 2015 Feb 25.Investigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons. https://www.ncbi.nlm.nih.gov/pubmed/25725486 4. Marsh KA, Munn EA, Baines SK. Protein and vegetarian diets. The Medical Journal of Australia. 2013 Oct 29;199(4):7-10. https://www.ncbi.nlm.nih.gov/pubmed/25369930 5. Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 23-h muscle protein synthesis in healthy adults. J Nutr 2014;144:876–80 https://www.ncbi.nlm.nih.gov/pubmed/24477298 6. Murphy CH, Churchward-Venne TA, Mitchell CJ, Kolar NM, Kassis A,Karagounis LG, Burke LM, Hawley JA, Phillips SM. Hypoenergetic diet-induced reductions in myofibrillar protein synthesis are restored with resistance training and balanced daily protein ingestion in older men. AmJ Physiol Endocrinol Metab 2015;308:E734–43. https://www.ncbi.nlm.nih.gov/pubmed/25738784 7. Layman DK, Anthony TG, Rasmussen BB, Adams SH, Lynch CJ,Brinkworth GD, Davis TA. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr 2015;101(Suppl):1330S–8S. https://www.ncbi.nlm.nih.gov/pubmed/25926513 8. Kim I-Y, Schutzler S, Schrader A, Spencer H, Kortebein P, Deutz NEP,Wolfe RR, Ferrando A. Quantity of dietary protein intake, but notpattern of intake, affects net protein balance primarily through differ-ences in protein synthesis in older adults. Am J Physiol EndocrinolMetab 2015;308:E21–8. https://www.ncbi.nlm.nih.gov/pubmed/25352437 9. J Appl Physiol (1985). 1988 Jan;64(1):187-93.Influence of protein intake and training status on nitrogen balance and lean body mass. https://www.ncbi.nlm.nih.gov/pubmed/3356636 10. J Feline Med Surg. 2013 Aug;15(8):691-7. doi: 10.1177/1098612X12474448. Epub 2013 Jan 29.Discrepancy between use of lean body mass or nitrogen balance to determine protein requirements for adult cats. https://www.ncbi.nlm.nih.gov/pubmed/23362342 11. Innis SM. Dietary (n-3) fatty acids and brain development. The Journal of nutrition. 2007 Apr 1;137(4):855-9. https://www.ncbi.nlm.nih.gov/pubmed/17374644 12. Appleby PN, Key TJ. The long-term health of vegetarians and vegans. Proc Nutr Soc. 2016;75:287–93 https://www.ncbi.nlm.nih.gov/pubmed/26707634 13. Outila TA, KÄRKKÄINEN MU, SEPPÄNEN RH, Lamberg-Allardt CJ. Dietary intake of vitamin D in premenopausal, healthy vegans was insufficient to maintain concentrations of serum 25-hydroxyvitamin D and intact parathyroid hormone within normal ranges during the winter in Finland. Journal of the American Dietetic Association. 2000 Apr 1;100(4):434-41. https://www.ncbi.nlm.nih.gov/pubmed/10767899 14. Hunt J. Moving toward a plant- based diet: are iron and zinc at risk? Nutr Rev. 2002;60(5):127–34 https://www.ncbi.nlm.nih.gov/pubmed/12030275 15. Rogerson D. Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition. 2017 Dec;14(1):36. https://www.ncbi.nlm.nih.gov/pubmed/28924423 16. Proc Nutr Soc. 2016 Aug;75(3):287-93. doi: 10.1017/S0029665115004334. Epub 2015 Dec 28.The long-term health of vegetarians and vegans. https://www.ncbi.nlm.nih.gov/pubmed/26707634 17. Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr 2003;77:109-27. https://www.ncbi.nlm.nih.gov/pubmed/12499330 18. Young VR, Hussein MA, Scrimshaw JS. Estimate of loss of labile body nitrogen during acute protein deprivation in young adults. Nature 1968;218:568-9. https://www.nature.com/articles/218568a0 19. Trends Cell Biol. 2015 Oct;25(10):611-622. doi: 10.1016/j.tcb.2015.07.003.Clipping or Extracting: Two Ways to Membrane Protein Degradation. https://www.ncbi.nlm.nih.gov/pubmed/26410407 20. International Society of Sports Nutrition Symposium, June 18-19, 2005, Las Vegas NV, USA - Symposium - Macronutrient Utilization During Exercise: Implications For Performance And SupplementationProtein – Which is Best? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ 21. Isocaloric Diets High in Animal or Plant Protein Reduce Liver Fat and Inflammation in Individuals With Type 2 Diabetes. https://www.ncbi.nlm.nih.gov/pubmed/27765690 22. Potential effects of reduced red meat compared with increased fiber intake on glucose metabolism and liver fat content: a randomized and controlled dietary intervention study. https://www.ncbi.nlm.nih.gov/pubmed/30721948 23. Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073188/ 24. Effect of Vegan Fecal Microbiota Transplantation on Carnitine‐ and Choline‐Derived Trimethylamine‐N‐Oxide Production and Vascular Inflammation in Patients With Metabolic Syndrome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5907601/ 25. Vegetarian diet and all-cause mortality: Evidence from a large population-based Australian cohort - the 45 and Up Study. https://www.ncbi.nlm.nih.gov/pubmed/28040519 26. http://www.roymorgan.com/findings/7944-vegetarianism-in-2018-april-2018-201904120608 27. https://www.goodness.com.au/blog/2019-australian-organic-market-report/ 28. Human health implications of organic food and organic agriculture: a comprehensive review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5658984/ 29. Higher PUFA and n-3 PUFA, conjugated linoleic acid, α-tocopherol and iron, but lower iodine and selenium concentrations in organic milk: a systematic literature review and meta- and redundancy analyses. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838834/ 30. Animal Board Invited Review: Comparing conventional and organic livestock production systems on different aspects of sustainability. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5607874/ 31. Listeria monocytogenes Prevalence and Characteristics in Retail Raw Foods in China. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552630/ 32. Food safety knowledge and microbiological hygiene of households in selected areas of Kwa-Zulu Natal, South Africa. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036997/ 33. FROZEN RAW FOODS AS SKIN-TESTING MATERIALS—Further Studies of Use in Cases of Allergic Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1532076/ 34. Urea-temperature phase diagrams capture the thermodynamics of denatured state expansion that accompany protein unfolding. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3776328/ 35. “Cooperative Collapse” of the Denatured State Revealed through Clausius–Clapeyron Analysis of Protein Denaturation Phase Diagrams. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098990/ 36. Effect of an Imposed Contact on Secondary Structure in the Denatured State of Yeast Iso-1-Cytochome c. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5751441/ 37. Am J Clin Nutr. 2019 Jul 1;110(1):24-33. doi: 10.1093/ajcn/nqz035.Effects of red meat, white meat, and nonmeat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomized controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/31161217 38. Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein—A Double-Blind Randomized, Cross-Over, Clinical Trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950667/ 39. A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? https://pubmed.ncbi.nlm.nih.gov/31861431/

So you're contemplating jumping onboard the 'Ketogenic' diet? Before we proceed any further, one must always remember: Any Diet works so long as you are in a Caloric Deficit! Furthermore: 🏼The ketogenic diet will severely restrict your carbohydrate intake.🏼 How restricted are we talking? To quickly highlight a few restrictions of the 'Ketogenic' diet, this will usually mean no more traditional: 🚫 Beer 🚫 Pizza 🚫 Cake 🚫 Cupcakes 🚫 Ice Cream 🚫 Jelly 🚫 Fruit 🚫 Juice 🚫 Candy 🚫 Pasta 🚫 Oatmeal 🚫 Rice 🚫 Bread 🚫 Waffles 🚫 Croissants 🚫 Chips 🚫 French Fries 🚫 Potatoes 🚫 Cereal etc. Basically to be in Keto, you will want Carbohydrates to be very very minimal! Any significant quantity of carbohydrate/sugar that can be converted to glucose/glycogen in the system is a no[1]. So if you DO NOT particularly enjoy high fat foods (cream, cheese, eggs, avocado, nuts and seeds etc.), but you love sweet, high carb foods, a ketogenic diet is NOT going to yield positive results. Furthermore you will need to sustain this dietary lifestyle for good or you may run the risk of time wasting, losing money whilst increasing the likelihood of binge eating! Now that we've covered some of the cliff notes on Keto, lets explore some of the biochemical adaptations that take place and how to truly become keto-adapted! WHAT IS KETO? The ketogenic (keto) diet represents possibly the most extreme application of carbohydrate restriction. To put it simply you are using dietary fat (ketones) as an alternate fuel source as opposed to carbohydrates (glucose/glycogen). As a simple rule of thumb, keto dieters will most often consume 70-80% of calories from fat, while restricting protein (15-25%) and carbohydrate (<5-10%) intake. The premise of the diet is that restriction of carbohydrate (and, to some degree, protein) increases reliance on fat for energy, and increases the production and utilization of ketones as a fuel source... Roughly 50g - 100g of glucose is required to prevent you being in ketosis (high levels of ketones in the body) [2]. To be in true 'Ketosis' you'll need to be consuming sub -50g Carbohydrates per day... If protein or carbohydrate intake are too high, you’ll likely maintain some reliance on carbohydrate, and ketones will not be produced in sufficient quantities. From a biochemical perspective, the body adapts by enhancing its ability to derive energy from fat and ketones, whilst its reliance on carbohydrate for energy is reduced. KETO-ADAPTATION All elicited extreme viewpoints aside, what is keto actually good for? Well, some really cool things happen when these biochemical adaptations take place and you become keto-adapted. There is evidence of some seizure disorders that are caused by faulty carbohydrate metabolism in the brain. When these patients go keto, their brains learn to use ketones instead of carbs for energy, and the frequency and severity of their seizures are dramatically reduced [1]. In fact, the brain essentially becomes immune to hypoglycemia (low blood sugar) — even at blood glucose levels that would typically put someone into a coma, individuals who are keto-adapted from prolonged fasting are totally fine [2]. When it comes to body composition, there are some nice benefits as well. Most notably, ketogenic diets seem to reliably reduce appetite [3] due to the high dietary fat satiety factor. ^From a practical standpoint, it’s also very easy to avoid grazing or snacking when you’re on keto because of this. An intriguing component of keto is its potential effects on exercise performance... For most Endurance athletes running out of stored carbohydrate (glycogen/glucose) is one of the primary performance killers they face. For strength and physique athletes, issues arise even before even running out of fuel as evidence has shown that glycogen depletion happens in a non-uniform manner, with preferential depletion occurring near the sarcoplasmic reticulum [4]. This is problematic, as the sarcoplasmic reticulum is a huge regulator of the muscle’s ability to create force. So if you're a strength athlete, performance in the gym will generally tank and get worse first before getting any better! IF we adapt to a keto diet, the adjustment period to keto and performance generally takes weeks...but once we've adapted, you will undoubtedly use more fat (ketones) for energy, and less carbohydrate [5]. PROTEIN AND KETO Ok, so before we proceed to settle into a cushy keto diet, there is still one remaining macronutrient factor, protein. For individuals whom sincerely LOVE protein, they will quickly find difficulty adhering to the 15-25% restriction on Keto. One of the reasons why the Keto breakdown involves 70-80% of calories from fat, 15-25% from Protein and 5-10% from carbohydrate is to mitigate the excess of protein amino acids. Although not a significant source of energy for most activities, protein can be broken down into its constituent amino acids by various metabolic processes. Any sudden onset of excessive amino acids must either be converted into other storage products or oxidized as a fuel source. Therefore, in theory, the excess ingested protein could, through the process of gluconeogenesis, produce glucose. The process of converting glucose to glycogen is called 'glycogenesis'. The liver has the highest glycogen content of all the tissues in the body and, in fact, can convert many of the end products of digestion (i.e. noncarbohydrate sources) into glycogen—a process called 'gluconeogenesis'.[3] This would mean that 100 g of extra protein could produce +/-50 g of glucose kicking you out of Ketosis! What the studies show is that high protein diets cause more fat loss compared to normal or low protein diets when calories are equal between the diets [4][5][6]. Furthermore, a high protein diet has been shown to be superior to normal/low protein diets in maintaining muscle mass and improving body composition during a diet.[7] These studies also showed that normal/low protein diets caused muscle loss during a calorie deficit while a high protein diet effectively maintained muscle mass and improved body composition![8] Thus, if your diet has a substantial amount of energy coming from protein. The benefits in fat and ketone utilization will come at a cost if not accounted for. CARBOHYDRATES VS KETO Ok, so by now we should have a relatively good idea of some of the nutritional adjustments that need to be made to successfully be in Ketosis. But what if we compare it to a balanced or plant based diet? According to a 2007 study from Arizona state university, 2 groups of dieters were placed on the same iso-caloric diet equating protein and calories. However one diet group followed 'Keto' whilst the other diet group applied a moderate carbohydrate / fat model[9]. The study demonstrated the 'thermogenic' benefits of the Keto diet due to the higher protein intake as opposed to the standard higher fat intake of a keto diet. Both groups in the end lost the same amount weight and bf%. However whilst Health markers were very similar in both groups, there were several noted adverse metabolic and emotional effects from the keto focused group. This aligned with further past research conducted by Dr Kevin Hall (also funded by NuSi - a pro Keto group) demonstrated that fat loss was the same between a keto and non-keto diet when calories were controlled. Note: for the record, ^this was also a metabolic ward study which is highly tightly controlled with every calorie fed meal being provided for by the university and accounted for. Another recent review comparing low fat:high carb (plant based🌿) vs keto (animal based🥩) found almost equal outcomes on appetite suppression and weight loss[14]. Whilst the plant based high glycemic containing diet experienced significant increases in glucose & insulin levels. They also experienced decreased levels of spontaneous energy (calorie) intake contradicting the outcome predictions. The results of the study further contrasted the carbohydrate insulin model of obesity where high carbohydrate diets increase hunger alongside elevated insulin, whereas this study does not support. Fat oxidation aka 'burning' vs Fat loss? High Dietary Fat vs High Carbohydrate diets are often compared in an effort to distinguish which is beneficially superior for weight management. When compared, there's evidence of a high fat diet allowing you to oxidize more fat vs a high carbohydrate diet causing less fat oxidation when they are used as fuel[12]. Whilst higher dietary fat consumption causes more fat oxidation vs high carbohydrate, this also does not necessarily result in fat loss. High dietary fat diets will oxidize more fat but also store more bodyfat. A high carbohydrate diet whilst causing less fat oxidation will also result in less bodyfat storage (1-2% approx) when compared to a high dietary fat diet[13]. Fat loss and Fat oxidation aren't always mutually exclusive. It is the overall energy (calorie) balance that is the overall determinant whether or not we will successfully lose, maintain or gain bodyfat. Lastly, a recent meta-analysis also demonstrated of the summation of most studies showing no difference in energy expenditure or fat loss between low fat vs low carb diets[10]. However, one interesting finding was where restricting fat produced slightly more fat loss when everything else was equal (~16g more per day body fat loss)[11]. 🏼So, if you've made it this far and the science has you convinced otherwise, proceed no further than here...if this is more of a lifestyle change than just looking to drop bf%, lets proceed...🏼 APPLYING THE KETOGENIC DIET ^As per the aforementioned effects of protein and ketosis, we need to be comfortable with permanently restricting protein to a 15-25% ratio before proceeding... We also know we need to consume 70-80% of calories from fat, 15-25% from protein and the remaining <5-10% from carbohydrates... We can now calculate what our calorie and macro ratio needs to be for true ketosis. Note: there are various calorie calculators available online. I have also included a simple version in my Eating for a Purpose eBook. Using the below caloric example: 2000 kcal / 70% - 80% = 1400 - 1600 kcal (155g - 177g F) 2000 kcal / 15% - 25% = 300 - 500 kcal (75g - 125g P) 2000 kcal / 5% - 10% = 100 - 200 kcal (25g - 50g C) Note: above Daily Calorie requirements based off of 60kg individual.* Always consult a Dietitian or Nutritionist before embarking on dietary changes. SUMMARY Keto is fast becoming the polarizing diet subject in the world of health and nutrition. However, what works for one single individual can also be a disaster for another. Can we achieve Fat loss with Keto? Yes we can. Can we build muscle on Keto? Probably. Can we improve our Health biomarkers on Keto? Sure. Can we get the same result eating carbohydrates? Absolutely. Whilst those with health concerns are normally advised to follow specific diets, this does not mean the general populace need to also... If you're ok with some potential LBM (Lean Body Mass) loss and lower protein intake, than Keto may very well work for you... In truth all popular dieting tools have the premise of offering you the same result. However: A successful diet is one you can stick to long term! Make the right choice for YOU. References: 1,2,3 NSCA – Essentials of Strength Training and Conditioning 3rd Edition. Glycogen, Bioenergetics of Exercise and Training, p33 & p190. Carbohydrate requirements p211. Gluconeogenesis p209. 4. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Aug;135(8):1903-10. https://www.ncbi.nlm.nih.gov/pubmed/16046715 5, 8. Feinman RD, Fine EJ. Thermodynamics and metabolic advantage of weight loss diets. Metab Syn Relat Dis. 2003. 1:209-219. https://www.ncbi.nlm.nih.gov/pubmed/18370664 6. Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003 Apr;88(4):1617-23. https://www.ncbi.nlm.nih.gov/pubmed/12679447 7. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Aug;135(8):1903-10. https://www.ncbi.nlm.nih.gov/pubmed/16046715 8. Effects of Adherence to a Higher Protein Diet on Weight Loss, Markers of Health, and Functional Capacity in Older Women Participating in a Resistance-Based Exercise Program. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115985/ 9. The American Journal of Clinical Nutrition, Volume 83, Issue 5, 1 May 2006, Pages 1055–1061, https://doi.org/10.1093/ajcn/83.5.1055 10. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6233655/ 11. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/ 12. Increasing dietary fat elicits similar changes in fat oxidation and markers of muscle oxidative capacity in lean and obese humans. https://www.ncbi.nlm.nih.gov/pubmed/22253914 13. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition.https://www.ncbi.nlm.nih.gov/pubmed/28193517 14. Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/

Dieting in today's society has become somewhat of the norm. Because of this we are also becoming a rapidly growing population of successful Weight Gainers post Diet. ^You read correct. But isn't the point of dieting to lose the weight? “Weight regain is generally the rule, with long-term follow up studies indicating that one-third to two-thirds of the weight lost is regained within 1 year and almost all is regained within 4-5 years.” [1] Furthermore... According to Dieting statistics Australia - over 2.3 million Australians (13%) aged 15 years and over reported that they were on a diet to lose weight or for some other health reason. This included 15% of females and 11% of males[2]. So how do we stop this cycle? In truth, it is always best to prevent weight (fat) deposition occurring in the first place as: Extensive research shows once we gain the weight...it is very difficult to get it off for good! But, now that we're here we can learn how to set ourselves up for successful dieting long term. ON REVERSE DIETING If you are reading this chances are you will have likely 'dieted' to lose 'x' kilos of body weight at some point in your lifetime. Typically when an individual has dieted down to a Lower Caloric level following a Fat Loss phase i.e. 2500 -> 1500 Calories, metabolic adaptation ensues. This is largely due to the human body having certain mechanisms in place designed to defend against starvation i.e. reducing overall energy expenditure. Without these mechanisms we would likely continue losing all body fat and starve to death. Metabolic adaptation is simply the body's response to dieting. Further metabolic adaptation can also occur as a result of period after period of Chronic Dieting by multiple weight loss and weight regain cycles[3]. What does this look like? Weight Gain typically can occur in Overeating, Binge Eating or an excessive amount of Calorie intake in a short time frame. This causes a ‘rebound’ weight gain effect where we have gained significant bodyfat due to the metabolic slowing. Most individuals try to diet back down to remove the unwanted bodyfat but fail miserably due to metabolic adaptation [5]. In other words the process of when the body refuses to shed anymore body fat despite being in a Caloric deficit. This is also known as the infamous 'dieter's plateau'. Reverse Dieting is the process of safely increasing your Calorie intake back to maintenance levels whilst keeping Body Composition somewhat intact. The rate at which Calories are increased is generally relative to the rate one has dieted down to in the first instance[4]. A past study looked at individuals whom progressively overfed themselves above maintenance calories at varying intakes i.e. 20%, 40% & 60%. The study largely showed that overfeeding was strongly associated with increased changes in visceral fat levels and metabolic complications. An interesting aspect of the study however found that whilst the 40% & 60% overfeeding group experienced significant fat gain the 20% group did not[13]. This may further suggest of an existing 10%-20% above 'maintenance' calorie level post diet where minimal to no fat gain can occur. REVERSE VS RECOVERY DIET The application of a Reverse Diet is generally dependent on the following variables: How the individual feels about their Dieting experience post Comp? How low overall energy (calorie) balance got? How long the individual stayed in a deficit? What the individual's hunger response is currently? How soon an individual wants to build Muscle or remain at Maintenance? Whilst a reverse diet has a myriad of application benefits post diet, it can also be applied to various individuals whom suffer from yo-yo dieting, metabolic adaptation or live a sedentary lifestyle. Having worked closely with competitive athletes and the general public, most individuals at the end of their diet will actually achieve their goal and look amazing albeit for a short period of time only. This is largely due to the most overwhelming instinctive impulse of naturally increasing food intake. Whilst 'giving in' will most likely return the body back to homeostasis, it almost always comes at a cost to retaining body composition if no strategy is followed. What if we want to retain body composition? 🤔 One example would be to increase calories in a slow and steady fashion over a selected period of time. On the context of contest prep, typically the rate of increase is always relative to the diet length mitigating any further changes in overall Body Composition: i.e. Note: above conservative reverse typically occurs over several programming blocks i.e. ~20 weeks. Time allotted varies and is dependent on Reverse / Recovery Diet requirements. What Reverse Dieting doesn't immediately acknowledge is the quickest way to return the body to homeostasis is increasing calories and gaining weight[10]. A Recovery diet is a sudden increase of energy (calorie) intake post fat loss diet. The more aggressive the reduction in calories, the more urgent the need to come out of it is.^ One of the contrasting differences is a a recovery diet focuses more on appropriate rates of weight gain rather than adding as much food as possible with minimal to no weight gain. How much weight gain? Somewhere between 5-10% above end of diet weight in your first 4 week block. Generally a Reverse diet is aimed at minimizing bf% gain whilst a Recovery diet is targeted towards improving sanity, well-being and overall health. DIET BREAKS On the opposite end of the Reverse/Recovery dieting spectrum, there are also tools available to keep metabolism fairly active through brief ^'refeeding' periods. These are aptly known as dietary breaks. As your metabolic rate decreases with long term dieting [7] a popular tool to mitigate some of the metabolic slowing are 'refeeds'. But what if we had time to diet? One such study (MATADOR) showed resting metabolic rates abruptly increase back to a 'normal' rate in both male/female physique athletes test subjects... This study had 2 controlled groups on a weight loss diet for a period of 16 weeks. Both groups in theory followed the same weight loss program and dieted for the same amount of time. However, one group incorporated 'dietary' breaks throughout their diet whilst the either did not. This resulted in a split 1:1 or 50/100% ratio, resulting in: 2 x Weeks on (Calorie Deficit) + 2 x Weeks off (Maintenance) One would expect the same return of results considering both groups were on the same weight loss program and time length. However, the group incorporating diet breaks experienced the following benefits: 👉 more weight loss (bf%) overall 👉 improved body composition 👉 lean muscle mass retention 👉 small degrees of metabolic adaptation[9] aka 'healthy' metabolic rate. The results of the study suggest that diet breaks may elicit ongoing fat loss provided there is adequate time available. Furthermore, whilst diet breaks may seem like a practical tool, they still need to be properly implemented in a long term diet or throughout a contest preparation phase for optimal results. SUMMARY Reverse Diet = Minimal Fat Gain, Maximized Energy (kcal) intake over time. Recovery Diet = Some Fat Gain, Maximized Energy (kcal) intake immediately. Diet Break = improved (long term) weight loss. Simply put Reverse Dieting is a controlled tool to increase calories over time. A Recovery diet is a brief period of recovery to return to a healthy state quickly[11,12]. If you're stuck in a plateau, implementing 'dietary breaks' or a 'reverse' diet may help you avoid any sudden spikes and improvements in: ✔️ Weight/bf% ✔️ Improve activity performance ✔️ Lean Body Mass retention ✔️ hormonal balance ✔️ Metabolic adaptation Contact me to start your Reverse / Recovery / Diet break today! References: 1. https://www.thelabpersonaltraining.com/single-post/2016/08/19/Weight-Loss-Vs-Fat-Loss-101 2. Australian Health Survey: Nutrition First Results - Food and Nutrients, 2011-12 3, 4. Dr. Layne Norton PhD Nutritional SciencesBS BiochemistryPhysique Coach, Reverse Dieting: Breaking the Weight Regain Cycle - Dieting Cycles 5. Sohee Lee with Dr Layne Norton, Reverse Dieting - Metabolic Adaptation 6. Todd I. Stark, The Concept of a Body Fat SetPoint (1998) - The "Body Fat Set-Point": Can it be changed permanently? page 4&5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627 7. Trexler ET, Smith-Ryan AE, Norton LE: Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7. https://www.ncbi.nlm.nih.gov/pubmed/24571926 8. Trexler ET, Hirsch KR, Campbell BI et al.: Physiological Changes Following Competition in Male and Female Physique Athletes: A Pilot Study. Int J Sport Nutr Exerc Metab. 2017;27(5):458-66. https://www.ncbi.nlm.nih.gov/pubmed/28422530 9. Byrne NM, Sainsbury A, King NA et al.: Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2017. https://www.ncbi.nlm.nih.gov/pubmed/28925405 10. Rosenbaum, M., et al., Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. American Journal of Clinical Nutrition, 2008. 88(4): p. 906-12. https://www.ncbi.nlm.nih.gov/pubmed/18842775 11. Rossow, L.M., et al., Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform, 2013. 8(5): p.582-92. https://www.ncbi.nlm.nih.gov/pubmed/23412685 12. Hulmi, J.J., et al., The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors. Frontiers inPhysiology, 2016. 7: p. 689. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222856 13. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199

Welcome back to another edition of the Fat Loss series! 🔥 If you've been avidly reading along and enjoying the Fat Loss series so far, good for you! If you're ready for another entry and more knowledge & education, let's drive back in! By now we've just about covered the importance of nutrients, calories and it's effects on Fat loss, health and metabolism in the Fat loss series Part 1 & Part 2. We know incorporating a 'balanced' diet helps dramatically improve overall adherence, health and further aid in results. However, there is still one 'nutrient' left which is most often left unaccounted for when living a balanced lifestyle. Alcohol. ON ALCOHOL. 🤔 Alcohol: 1 gram = 7 calories The key with alcohol like most things is keeping it minimal or in 'moderation'. As Alcohol contains 7 kcals per gram, it's not too difficult to over consume on it especially during festive occasions. Alcohol is also calorie dense being just slightly behind Dietary Fats (9 kcals per gram). Alcohol is known to have a complex social role in today's society. Most Australians generally consume alcohol on a weekly or even daily basis for social engagement & relaxation at moderately 'safe' levels. For a substantial group of individuals however, alcohol is also consumed at levels which increase the likelihood of alcohol related harm. Other variables (alcohol aside) in the average Australian diet is not getting enough daily nutrients i.e. Protein, Fibre, Micronutrients (Vitamins and Minerals). We know food nutrients such as Carbohydrates are converted to Glycogen or Glucose for fuel as a primary fuel source for the body[6]. Dietary fats can also be converted to ketones by the liver as an alternate fuel source in extreme circumstances (more on this in a later piece). Alcohol (ethanol) however is metabolized and processed by several pathways other than food[2,3]. When consumed it is mainly oxidized to a toxic carcinogen substance 'acetaldehyde'. Next, it is further metabolized to a less active by product ''acetic acid', being lastly excreted or eliminated in urine. However, to determine whether Alcohol is detrimental requires further context. Alcohol and Fat Loss. A Look at Past Studies: According to the current research, consuming low to moderate amounts of alcohol appears to be 'safe' for most individuals looking to manage their weight. How safe? Here's a quick breakdown according to past studies: A past study with 2 groups were placed on a calorie deficit of 1500kcals per day. 1 group with 10% of calories from alcohol (wine) the other sugar (grape juice). Interestingly enough subjects on both sides experienced similar weight decreases in LBM, bodyfat waist circumference, blood pressure, blood glucose, insulin, tryglycerides and cholesterol[11].🍾 Another study placed participants in an overall 20 week trial. In the first 10 weeks participants consumed 190ml of alcohol (wine) over a 5 day week whilst the remaining 10 week period they did not. Calories were also equated. No weight changes were observed during the course of the trial[12]. 🍷 When comparing energy intake and hunger after 0, 1 and 4 units of alcohol. It was also found that 4 units of alcohol increased energy intake and hunger whilst 0 and 1 units did not. We can deduce of a certain alcoholic 'threshold' where alcohol can increase appetite and food intake🍟[13]. Munchies anyone? A recent study examined whether frequent to moderate beer consumption had effects on body composition in conjunction with H.I.I.T. 2 randomized groups were also divided (👉Non-Training group / 👉HIIT training group⁣) whilst the training group received alcohol (beer@5.4% alcohol) or the equivalent alcohol (vodka + sparkling water), the non-alcohol group received alcohol-free beer (0.0%) or sparkling water. The study's results found no differences in: 👉🏼Body Mass 👉🏼Waist Circumference 👉🏼Waist/Hip ratio 👉🏼Bone Mineral density 👉Visceral Adipose tissue ⁣ By contrast, in all the training groups, significant decreases in fat mass were recorded together with increases in lean mass.⁣ However, the positive effects were not influenced by the regular intake of beer or alcohol. but rather total calorie intake. Based off this research, consuming a certain amount of calories from alcohol is shown to minimally impact certain performance markers where a certain alcoholic unit 'threshold' is met. A moderate beer or alcohol intake may or may not positively effect your training or body composition unless certain parameters and variables are met. On alcohol and it's effects on muscle protein synthesis (MPS) however, there are observable changes in the myofibrillar architecture (cellular proteins). As the rates of protein synthesis (muscle building) and protein degradation (muscle loss) is depressed after acute alcohol intoxication or chronic alcohol ingestion, the dynamic balance of proteins becomes compromised by ethanol consumption[15]. A greater consumption of calories from alcohol can negatively impact numerous health markers and also lead to intoxication. High to excessive intakes of alcohol i.e. >5 drinks or greater has been shown to reduce testosterone, impede fat oxidation, & impair anabolic signaling[16]. Based off the research we can deduce consuming low to moderate amounts of alcohol bares little to no negative impact on: Body composition Weight / Fat Loss Appetite Insulin / Cholesterol levels Blood pressure / Tryglycerides If Protein, Fibre and Calories are equated for[1,11]. Note: whilst there is some slight variability in individual metabolism and timing, the affect of blood alcohol concentration (BAC) from any given number of drinks can still cause substantial metabolic impairment well after alcohol has been metabolized in the body.[8,9,16] ALCOHOL VS PERFORMANCE? According to the National Health and Medical Research Council, the risk of alcohol harm increases with the amount of alcohol consumed. As more alcohol is consumed, metabolic inhibiting processes decrease whilst risk of injury increases alongside associated acute behavior[5]. On the context of cognitive performance, there does appear to be an association between alcohol and the acute effects from increased alcoholic consumption[7]. As blood alcohol levels rise, cognitive function, metabolic processes and psycho-motor performance also decreases rapidly. Research also shows excessive alcohol consumption appears to reduce MPS (muscle protein synthesis). Specifically, over a period of 12 hours opposing contraction-induced changes aka muscle building gains[14]. In other words, if you're looking to optimally build muscle you'll want to limit your alcohol consumption completely in and around training. For healthy individuals following drinking guidelines advocated by the National Medical Health and research council of i.e. 1-2 standard drinks per day may not necessarily need to modify their alcohol intake. Competitive individuals i.e. athletes will almost always need to follow a 'balanced' approach to ensure they remain 'on track' with performance, strength and/or conditioning biomarkers. Note: Athletes in training or competing need to always budget or limit an allowance towards their Alcohol intake for ongoing optimal results. This is paramount for Recovery, Performance and to negate the effects on body composition in the off-season and for an upcoming event. GENERAL RECOMMENDATIONS? Now, you’re probably wondering how to still enjoy some alcohol in moderation without ruining the festive spirit? 🤔 Currently, there is no definitive answer of a 'safe' level of alcohol intake. At best we can only make general recommendations based off of the available scientific evidence and trends. Context as always is also important, thus: "Is drinking alcohol the most optimal thing for building as much muscle mass as possible?" Most probably not[15]. "Is it still possible to experience Fat loss whilst limiting some alcohol intake?" Sure. "Should the average individual go cold turkey, never drink or be social again?" May not be ideal or realistic, but more power to you if you can abstain! Much like nutrition, a controlled & balanced approach where revolving alcohol intake around your energy (calorie) requirements can still likely produce results and be considered 'safe' for most individuals. if you are looking at being results focused, consider the below: Limit your alcohol - 1-2 standard drinks max for Females and 3-4 standard drinks max for Males per day on non-training days for optimal results, general health & lowered alcohol related risk[4]. Consume Protein - research shows when alcohol is consumed in low to moderate amounts alongside adequate protein consumption has no negative impact on body composition. Aim to consume alcohol alongside a main protein source meal to help with satiety. Keep a Food Diary - Keep a food diary to track how many calories and nutrients you are actually consuming. Download the free MyFitnessPal app today! Be Active - whether it’s a fun family outing at the park or jumping on an exercise bike. Moving more at rest and play will help burn off some of those excess calories. Drink Water - Did you know water helps aid Fat Loss? It also assists with internal ‘Thermoregulation’ and is also vital in cooling the body. Consume water in-between drinks to stay hydrated and not put yourself in a compromised position! Eat Fibre - not a big fan of vegetables or bread? These guys are an ideal source of micronutrients and also contain Fibre to help keep us full longer. If you choose to consume alcohol, ensure you set yourself up with realistic targets without sacrificing everything else per drinking occasion. Remember 200 kcals = 1 Corona Extra or 2 and a half glasses of Red Wine. References: 1. Weststrate, JA et al 1990, Alcohol and its acute effects on resting metabolic rate and diet-induced thermogenesis. Br J Nutr. Sep;64(2):413-25. https://www.ncbi.nlm.nih.gov/pubmed/2121268 2. Edenberg, H.J. 2007. The genetics of alcohol metabolism: Role of alcohol dehydrogenase and aldehyde dehydrogenase variants. Alcohol Research & Health 30(1):5–13, 2007 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860432/ 3. Voet D, Voet J, Pratt C, Fundamentals of Biochemistry: Life at the Molecular Level. 5th edn. Wiley, 2016. https://www.ncbi.nlm.nih.gov/books/NBK21154/ 4. Australian guidelines to reduce health risks from drinking alcohol 2009: https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/ds10-alcohol.pdf 5. Verster J, Duin Dv, Volkerts E et al (2003) Alcohol hangover effects on memory functioning and vigilance performance after an evening of binge drinking. Neuropsychopharmacol 28: 740–46. https://www.ncbi.nlm.nih.gov/pubmed/12655320 6. Nutrient Reference Values for Australia and New Zealand ‐ Dietary Guidelines for Australian Adults (2013) ‐ National Health and Medical Research Council. Dietary Guidelines for Children and Adolescents in Australia (2013) ‐ National Health and Medical Research Council. Dietary Energy, p15 & 23. 7. Studies into the effects of alcohol on cognitive performance (Tagawa et al 2000; Howland et al 2001; Marinkovic et al 2001; Verster et al 2003; Marinkovic et al 2004; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3510176/ 8. Schweizer TA, Jolicoeur P, Vogel-Sprott M et al (2004) Fast, but error-prone, responses during acute alcohol intoxication: Effects of stimulus–response mapping complexity. Alcohol Clin Exp Res 28: 643–49. https://www.ncbi.nlm.nih.gov/pubmed/15100617 9. Schweizer TA, Vogel-Sprott M, Danckert J et al (2006) Neuropsychological profile of acute alcohol intoxication during ascending and descending blood alcohol concentrations. Neuropsychopharmacol 31: 1301–09. https://www.ncbi.nlm.nih.gov/pubmed/16251993 10. Diabetes Metab Res Rev. 2010 Jul;26(5):393-405. doi: Enhanced weight loss with protein-enriched meal replacements in subjects with the metabolic syndrome. https://www.ncbi.nlm.nih.gov/pubmed/20578205 11. Int J Obes Relat Metab Disord. 2004 Nov;28(11):1420-6. Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. https://www.ncbi.nlm.nih.gov/pubmed/15356671 12. Influence of moderate daily wine consumption on body weight regulation and metabolism in healthy free-living males.L Cordain, E D Bryan, C L Melby & M J Smith https://doi.org/10.1080/07315724.1997.10718663 13. Physiol Behav. 2004 Mar;81(1):51-8. Dose-dependent effects of alcohol on appetite and food intake. https://www.ncbi.nlm.nih.gov/pubmed/15059684 14. J Appl Physiol (1985). Epub 2014 Sep 25. Alcohol impairs skeletal muscle protein synthesis and mTOR signaling in a time-dependent manner following electrically stimulated muscle contraction. https://www.ncbi.nlm.nih.gov/pubmed/25257868 15. Methods Mol Biol. 2008;447:343-55. doi: 10.1007/978-1-59745-242-7_22. Assessing effects of alcohol consumption on protein synthesis in striated muscles. https://www.ncbi.nlm.nih.gov/pubmed/18369928 16. Nutrients. 2019 Apr; 11(4): 909. Published online 2019 Apr 23. doi: 10.3390/nu11040909PMCID: PMC6521009PMID: 31018614 Beer or Ethanol Effects on the Body Composition Response to High-Intensity Interval Training. The BEER-HIIT Study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521009/ 17. Alcohol consumption and cognitive performance: a Mendelian randomization study. Addiction. 2014 Sep; 109(9): 1462–1471. Published online 2014 Jul 1. doi: 10.1111/add.12568 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309480/