Weight loss

Expert - Fitness By Expert - Fitness, 23rd Apr 2012 | Follow this author | RSS Feed | Short URL http://nut.bz/19dlap7b/
Posted in Wikinut>Health>Diet & Nutrition

We have all heard of these famous and commercialized “diets” claiming permanent and efficient weight loss. It’s critical to distinguish between the facts and the fallacies when it comes to implementing a “diet” that will help you maximize weight loss and health.

Weight Loss Methods: Get informed

We have all heard of these famous and commercialized “diets” claiming permanent and efficient weight loss. It’s critical to distinguish between the facts and the fallacies when it comes to implementing a “diet” that will help you maximize weight loss and health.



Let’s take a look at the various weight loss methods:



1. Very-Low Energy Diets:



Also known as very-low-calorie-diets, they are used to achieve rapid weight loss. The administration of liquid meals with daily intakes varying from 400Kcal/day to 800Kcal/day. This diet is very effective in reducing body weight rapidly. In the first week, weight loss comes mainly from water and glycogen. Fat loss is relatively small and muscle wasting can rapidly become an issue. Due to very low carbohydrate intake, lethargy, nausea, halitosis (bad breath), muscle loss, hypotension, light headedness, and dehydration are common side effects of these very low energy diets. Dieticians recommend this diet for individuals who suffer from obesity or are highly over weight.



2. Food-Combination Diets:



Based on the philosophy that protein and carbohydrates should not be combined. Such combinations result in a “build-up of toxins”, which can result in weight gain. The reason behind the success of this diet is the reduction in energy and fat intake and not from avoiding the combination of carbohydrates and protein as it claims. Since carbohydrate intake is low, glycogen stores are reduced resulting in low physical and mental performance as well as impaired muscle recovery.



3. High-Protein Diets:



Encouragement for increased protein consumption is one of the most common approaches of many popular diets. Taking 2 to 3 times more protein than what is recommended contributes to urinary calcium loss, which in the long term, predisposes for mineral loss. Be careful to implement this diet if you are predisposed to kidney disease and diabetes. High protein diets aid in preventing appetite, which might be a mechanism for weight loss. Also, protein has a high thermic effect, therefore, increasing total energy expenditure by increasing the thermic effect of digesting food.



4. Low-Carbohydrate Diets:



Some examples are the Atkins and the Sugar busters diet. They are based on the belief that carbohydrate reduction increases fat oxidation (fat burning). These diets can be effective but no more than a well balanced energy restricted diet. The high fat content on these diets raises your blood lipid levels, which could result in hypertension and increased risks for cardiovascular complications. Since glycogen reduction is maximized, exercise capacity will be diminished. When you are on a low carbohydrate diet, ketone bodies will become your main energy source (glucose is the main energy substrate in the human body) resulting in feeling of fatigue, mental fogginess. Ketones are by-products of fat metabolism. These chemicals are produced by the liver when the body cannot use glucose and must break down fat for energy. Ketones can poison and even kill body cells.



5. The Zone Diet:



There is a lot of positive anecdotal evidence that indicates that weight loss occurs with the Zone Diet. Traditional recommendations of high carbohydrate and low fat are major opposing forces to the Zone diet. It proposes a macronutrient ratio of 40% carbohydrate, 30% fat, and 30% protein divided into a regimen of 3 meals and 2 snacks per day. Even though it may sound scientifically sound, the Zone Diet contains some contradictory information. Many of the promised benefits of the Zone Diet are based on the information about hormonal influences on eicosanoids (hormone like derivative of fatty acids in the body that act as cell-cell signalling molecules that aids in fat breakdown) metabolism claiming increased fat burning effect. Many research studies have been unsuccessful in showing that eicosanoids increase lipolysis (fat breakdown).



6. The 3-day on 1-day off Diet:



This is a highly successful diet that I like calling it a nutritional plan since it has helped many adhere to a sound nutritional habit that lasts a lifetime once you get used to it. It consists of consuming 6 meals per day every 3 hours. It’s quite hard to follow for the first couple of weeks if you are someone used to just eating 2-3 meals a day. For 3 days the restriction of high glycemic foods, junk food, and high fat foods its imperative. On the fourth day, one of the 6 meals will be a “cheat meal” in which you can eat whatever you want without going overboard. During this diet, limitation of fat add-ons such as sauces, sour cream, and high fat salad dressing it’s crucial. Instead, you will be getting your fat intake from olive oil, fish oil, flax seed oil, and almonds. Meals must be small to medium size, avoid having large meals. Carbohydrate intake is high during the first meal of the day upon wakening and immediately after exercising. Protein intake consists of 1 gram per Lb of body weight. Consumption of fruits and vegetables is high during this diet. Every single meal will have one or the other. The goal of this diet is to not try to lose more than 0.5 Kg/week (about 1 lb/week), and do not restrict energy intake by more than 500 kcal/day to 750 kcal/day than from daily caloric intake used to be before you started this weight loss method.



Now that we have objectively looked at the various weight loss methods, their claims, and how they can help or hinder muscle recovery, physical, and mental performance. This week we will focus on outlining the crucial factors about nutrition that are responsible for both success and failure regardless of any fitness program.



Nutrition it’s a diverse and highly complex field to talk about, which can easily become quite puzzling. Nonetheless, I will outline the basic understanding regarding how you can aim towards the right direction in order to maximize the relationship between nutrition, fat burning, recovery, and performance.



Over the years, I have shared and exchanged information with many nutritionists in the industry, many from which I have solid working relationships with and still consult regarding specific aspects of nutrient manipulation. One thing that they all have in common is a tried and true “formula” that I will share with you, which can easily guide you towards efficiently determining your daily caloric intake.



The following “factors” are key at providing you with a reference or starting point. Take the numbers 12, 15, and 18. If you are someone wanting to lose weight, multiply your body weight by 12. If you want to maintain your current weight multiply your body weight by 15. For hard gainers with fast metabolisms wanting to gain weight, multiply your body weight by 18. For instance, If you are a women weighing 140 lbs and your goal is to lose a few pounds, your daily caloric intake will be 1680 Kcal (140 x 12). Given the case that you are experiencing a plateau and are not longer reaching your goals, you should adjust your daily caloric intake by + or – 50 to 100 calories.



Know that you have figured out your daily caloric intake, lets take a look at the macronutrient ratios and their percentages. 10-15% of your caloric intake will come from fat, 30-35% from protein, and 50-60% from carbohydrates. One gram of fat equals 9Kcal, one of protein equals 4kcal, and one of carbohydrates equals 4kcal. The best approach to keep your thermic state high, adequate hormonal state, and maintaining your body in fat burning mode is to distribute your caloric intake into 5-6 meals per day.



The dispute regarding how much protein does an individual need per day is controversial in the sports medicine and nutrition fields. According to experts in these areas, someone who is active and exercises on a regular basis should consume between 1.0-1.5 grams of protein per pound of body weight, which will be efficient and safe. For someone who is sedentary, their protein intake should be 0.3-0.7 grams per lb of body weight. Protein is vital for proper growth and repair of muscle fibers. The building blocks of protein are amino acids that aid your organs, nails, hair, and immune system to stay healthy. Without amino acid supply to our tissues and organs, our bodies would not survive. Going back to our example, if you are a women weighing 140lbs, your daily caloric protein intake will be 504 kcal which equals 126 grams of protein. Make sure to divide protein equally throughout your 5-6 meals. Acquire your protein intake from egg white, turkey, chicken, fish, lean read meat, and isolated protein powders (whey, casein, soy, and buckwheat).



Fats are essential to life and are used as a fuel when resting or exercising lightly. Essential fatty acids are needed for immune function, cell membrane integrity, and production of hormone like compounds. Keep your fat intake at 10-15% of your daily caloric intake. Your fat intake should come from vegetable oils (canola, olive), nuts, seeds and their oils (almonds, walnuts, sunflower seeds, flaxseed oil), avocado, fish (sardines, salmon, mackerel, and tuna), and seafood (shellfish).



Let’s now take a look at carbohydrates. This macronutrient is the body’s main energy fuel. There are simple and complex carbohydrates. Simple carbs are best taken within a 1-2 hour post-workout period; hey induce a quick rise and drop in your blood glucose levels. Consequently, resulting in an insulin spike that will drive your post-workout meal nutrients into your muscles for recovery, growth, and replenishment of liver glycogen. Producing this spike of insulin during the day will be conductive of converting and storing simple carbs as fat. Keep your simple carbohydrate intake for your post-workout meals and for breakfast only if your goals are to optimize fat burning. Best sources for simple sugars are apples, blackberries, cherries, cranberries, kiwis, melons, oranges, and white rice. On the other hand, complex carbohydrates are digested slower than simple carbs and result in a mild insulin spike that will slowly drive sugar into your liver and body cells for nourishment and replenishment. Therefore, complex carbs should be your preferred macronutrient during most of your meals by delivering a steady flow of glycogen to the muscle and other bodily tissues. Best source for complex carbs are oatmeal, brown rice, beans, yams, sweet potatoes, green and yellow vegetables, lentils, and bran.



Having discussed simple and complex carbohydrates, let’s now look at carbohydrate spacing. Distribute your carbohydrates throughout your 5-6 meals per day making them 50-60% of your daily caloric intake. Accordingly, having 1.0-1.5 grams of carbohydrates per lb of body weight during the day will be highly effective. However, your post-workout meal will be the exception to this rule since you will want to consume 2-3 grams of carbohydrates during your post workout meal. Spike your insulin levels at this time to aid in recovery and make you feel better from your workout as well as to help “reload” depleted sugar stores. Remember that this will exclusively be the best time to include simple carbs in your nutritional plan.

Tags

Diets, Diets For Men And Women, Diets That Dont Work, Diets That Work, Diets To Lose Weight, Weight Loss

Meet the author

author avatar Expert - Fitness
Juan is a Master Trainer and expert in the areas of Nutrition, Supplementation, and Exercise. He will provide you with the best information on how to get in Great Shape Now!

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Comments

author avatar Funom Makama
24th Apr 2012 (#)

wow... What a great share is this. Nice work friend.

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