Monthly Archives: September 2013

Fish Oil For Fat Loss

Fish oil is most known for its beneficial cardiovascular and cardiac health effects, and continues to top the list of health promoting supplements. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) (1). Recently several studies have shown that fish oil also has other beneficial effects, which might appeal more to the younger crowd, and especially to fitness and bodybuilding enthusiasts. One of these effects is fat loss.

Fish Oil Induced Fat Loss

In the 80s early 90s, several animal studies showed that fish oil reduces body fat (2-5) and weight gain (6-9), and limits adipose tissue expansion (10-12). These effects have been seen during both a decreased (3, 7), constant (5) or even increased energy intakes (6). This indicates that the fatty acids in fish oil, notably EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have an effect on the partitioning of fat between oxidation (fat burning) and storage in the body.

Mechanism – how does it work?

In search for the mechanisms behind fish oil induced fat loss, it has been found that fish oil exerts favorable metabolic effects by modulating gene expression (which is the process by which the information encoded in a gene is converted into protein)(2, 13-26). While we inherit our genes (or blueprints) from our parents, what determines the way in which our blueprints are interpreted is largely dictated by a collection of environmental factors. The nutrients we consume are among the most influential of these environmental factors (27, 28). One dietary constituent that has a strong influence on our genetic makeup is dietary fat (2, 13, 14, 16-19, 21-23, 25, 29). Fatty acids from dietary fat not only influences hormonal signaling events, but also have a very strong direct influence on the molecular events that govern gene expression.

More specifically, it has been shown that the fatty acids EPA and DHA from fish oil (by affecting gene expression) inhibit the activities of fat synthesizing (lipogenic) enzymes (30-37), while at the same time stimulating the activities of key enzymes that govern fat oxidation (fat burning) (2, 38-46).

Fish oil also has been shown to increase levels of adiponectin and decrease levels of cortisol (47, 48). Adiponectin is a novel adipose tissue-specific protein that circulates in human plasma at high levels (49). It is one of the physiologically active polypeptides secreted by adipose tissue, whose multiple functions have started to be understood in the last few years. Some of its beneficial effects are enhanced insulin sensitivity, and lowered plasma glucose (blood sugar) and triglyceride levels (49, 50). A reduction in adiponectin expression is associated with insulin resistance (49), and adiponectin levels are inversely related to the degree of adiposity (50). The activity of adiponectin has also been associated with steroid and thyroid hormones, glucocorticoids, and nitric oxide, and has anti-atherogenic and anti-inflammatory properties (50). Thus, it is plausible that fish oil induces some of its effect by affecting adiponectin levels.

While the functions of adiponectin are just starting to emerge, it is likely to become a target for therapeutic applications in the future.

It is interesting that fish oil lowers cortisol. While the exact role of cortisol in obesity isn’t fully elucidated (51, 52), it is known that excessive cortisol levels result in substantial fat mass gain (53, 54). Thus, the reduction in cortisol levels after fish oil supplementation could contribute at least partly to the fat loss observed with fish oil supplementation. In another article I’m covering the anti-catabolic/muscle growth effects of fish oil in more detail.

Fish Oil for Muscle Growth

Does it work in humans – what’s in it for me?

At this point you might be thinking “ok, that all sounds nice, but I’m not a rat. Does it work in humans”?

Yes! Read on…

Non-dieting

Recently several studies have shown that fish oil also can help people to get in shape. In a landmark study in healthy young non-obese males, 6 g of fat from butter, olive oil, sunflower oil and peanut oil was replaced with 6 g fish oil (corresponding to 1,100 mg EPA and 700 mg DHA) per day (55). After 3 weeks the researchers noted a significantly increased resting fat burning (fat oxidation) and a 1.94 lb (0.88 kg) decrease in body fat (measured by the golden standard method DEXA). There was no change in body weight. This fat loss was seen despite that subjects were told not to change their usual exercise and food habits.

Other studies have confirmed the fat loss effects of fish oil when added to people’s usual lifestyle habits.

One study gave healthy men and women (mean age 33 yrs), who were told to maintain their current food and exercise practices 4 g fish oil, providing 1,600 mg EPA and 800 mg DHA (48). After 6 weeks, the placebo group, which was given 4 g of safflower oil, showed a tendency towards fat gain. In contrast, the fish oil group experienced a significant reduction in fat mass of 1.1 lb (0.5 kg) and increase in fat-free mass of 1.1 lb (0.5 kg) (measured by air displacement plethysmography), with no change in body weight.

A 1.1 lb reduction in fat mass combined with a 1.1 lb increase in fat-free mass, without changes in subject’s typical food and exercise habits is pretty remarkable body composition improvement. It also underscores the importance of investigating fat mass and lean mass separately, since just measuring body weight will not tell anything about potential body composition changes, which after all is what is interesting from both a health, esthetic and physical performance viewpoint. For more into on the anti-catabolic and lean mass gaining effects of fish oil, see Fish Oil for Muscle Growth

Another study, also against a background of constant food and exercise routines, gave obese type 2 diabetic female subjects 1,080 mg EPA and 720 mg DHA for 2 months, or placebo paraffin oil (56). Even though there was no change in body weight, the fish oil group demonstrated a significant reduction in fat mass by 3.6 lb (1,614 kg). This fat mass reduction was mainly due to a decrease in trunk (belly) fat. In addition, fish oil group experienced a reduction in fat cell size by 6.3 % (56).

It has also been found that supplementing with fish oil for 3 weeks (1,100 g EPA and 700 g DHA daily) significantly decreases insulin levels and increases fat burning after consumption of carbohydrate rich meals (57). Supplementation with fish oil providing 2,400 mg EPA and 1,600 mg DHA for 3 weeks also boosts fat burning during jogging exercise (58).

Combined with exercise

Fish oil seems to be even more effective when combined with exercise. In obese men and women, the effects of the addition of 6 g of fish oil daily (providing 360 mg EPA and 1,560 mg DHA) in combination with regular aerobic activity (walking 45 min three times per week at an intensity of 75% of age-predicted maximal heart rate) for 12 weeks, was investigated (59). The results showed that the combination of fish oil and regular aerobic activity not only improved several risk factors for cardiovascular disease, but also significantly reduced body fat mass with 4.4 lb (2 kg) (59). The finding that

body weight and body fat percentage didn’t change in the placebo group (which was put on the same exercise program but received 6 g sunflower oil instead of the fish oil) underscores the efficacy of fish oil for fat loss.

It is interesting that the fat loss seen in the fish oil – exercise group occurred even though the subjects did not change their usual food habits; they just added the fish oil supplement and exercise program to their regimen. This indicates the great potential benefits of fish oil combined with regular physical activity for improving body composition and cardiovascular health.

In this study, no fat loss was seen in fish oil only group (which didn’t exercise). This is probably due to the very low dose of EPA. Most studies showing that fish oil increases fat loss have use fish oil products that provide 1.5-2 times more EPA than DHA, like Lean Lipid Complex does.

Combined with a calorie restricted diet

Fish oil supplementation can boost calorie restricted diets as well. This was found in a study that investigated the effect of including fish oil as part of an energy-restricted diet, on weight loss (60). Young obese adults were put on a calorie restricted diet (30 % less calories than their usual intake, about 600 calorie deficit), supplemented with 6 g fish oil providing 1,500 mg EPA + DHA, or placebo (sunflower oil capsules). It was found that the fish oil enriched diet resulted in 2.2 lb (1 kg) more weight loss and greater reductions in waist circumference after only 4 weeks, than the same diet without fish oil (60).

Combined with a calorie restricted diet and exercise program

In a study that tested the effect of adding 2,800 mg/day fish oil (EPA:DHA ratio 2:1) to a low-calorie diet combined with an exercise program, severely obese women (61). After 3 weeks the fish oil group lost 3.3 lb (1.5 kg) more weight and slashed almost 1 inch (2.3 cm) more fat from their hips, than the non-supplemented group.

While body fat changes were not reported, the researchers did find a greater increase in blood beta-hydroxybutyrate (a ketone body) in the fish oil supplemented group compared with control group, and interpreted this as providing evidence of greater fat oxidation in the fish oil group (61). These findings indicate that the addition of fish oil to a relatively short (3 week) weight loss program comprising severe caloric restriction and exercise, may increase fat oxidation and lead to greater improvement in body composition.

Perspective on fish oil and fat loss

In contrast to the positive studies, there are a few that didn’t show any fat loss with fish oil supplementation (62-65). This could be due to differences in subject characteristics (age, initial body fat mass, baseline physical activity), methodological differences, and differences in fish oil preparations.

As outlined above, several high quality studies have shown that fish oil supplementation has a significant fat loss effect in addition to all its other health promoting effects. The majority of evidence thus supports fish oil’s ability to shift fat metabolism away from storage towards burning of body fat, even in humans.

It’s getting better – fat loss combined with lean mass (muscle) gain

In one of the most recent studies on fish oil’s fat loss effect, men and women (mean age 33 yrs) where given 4 g of fish oil corresponding to 1600 mg EPA and 800 mg DHA (48). After 6 weeks, the placebo group, which was given 4 g of safflower oil, showed a tendency towards fat gain. The fish oil group instead had lost 0.5 kg of fat mass and gained 0.5 kg of lean mass, with no change in body weight.

This is a very beneficial body composition effect and underscores the importance of investigating fat mass and lean mass separately, since just measuring body weight will not tell anything about changes in body composition. After all, it’s not weight loss per see, but fat loss and muscle gain that’s interesting from both a health, esthetic and physical performance viewpoint. I cover the muscle growth stimulating and anti-catabolic effect of fish oil in another article

Fish Oil for Muscle Growth

Bottom Line

Whether you are on a diet or not, adding a fish oil supplement to your regimen can effectively help you get in shape. The additional calories from the fish oil will not get stored (66); quite to the contrary, fish oil will help you get rid of calories you already have stored in your body fat. What’s interesting is that fish oil supplementation seems to reduce body fat and waist circumference despite unchanged exercise and/or other dietary practices.

Aim for a daily fish oil intake that provides you with at least 1600 mg EPA and 800 mg DHA, but a higher dose, 2400 mg EPA and 1600 mg DHA (a total of 4 g EPA and DHA total), might result in a larger fat loss. To achieve this high intake of EPA and DHA it is advisable to take a fish oil concentrate. In an upcoming article I will go into more detail about fish oil concentrates, different ratios of EPA to DHA in fish oil preparations, their relative effectiveness, safety aspects of high dose fish oil supplementation, and sort through the myriad of fish oil supplements currently available on the market, to help you find a good fish oil supplement that will give you the best bang and effectiveness for your buck.

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About Monica Mollica > www.trainergize.com

Monica Mollica has a Bachelor and Master degree in Nutrition from the University of Stockholm / Karolinska Institue, Sweden. She has also done PhD level course work at renowned Baylor University, TX. Today Monica works as diet/health counselor, medical writer, health journalist, and website developer. She is also a fitness model.

As a young athlete, Monica realized the importance of nutrition for maximal performance, and went for a major in Nutrition at the University of Stockholm. During her years at the University she was a regular contributor to Swedish fitness and bodybuilding magazines. She has written a book (in Swedish) for health professionals, “Functional Foods for Health and Energy Control” with over 700 scientific research citations, and authored several book chapters in Swedish popular press publications.

After having earned her Bachelor and Master degree in Nutrition, she completed one semester at the PhD-program “Exercise, Nutrition and Preventive Health” at Baylor University Texas, Department of Health Human Performance and Recreation.

Having lost her father in a lifestyle induced heart attack at an age of 49, she is specializing in cardiovascular health, and primordial/primary prevention. She is a strong advocate of early intervention in adolescence and young adulthood, and the importance of lifestyle habits for health promotion at all ages.

Today, Monica is sharing her solid academic knowledge, real-life hands on experience and passion by offering diet/nutrition/exercise/health consultation services, and working as a health journalist and medical writer, specializing in fitness, health promotion and anti-aging.

Brown rice protein: for your digestive and athletic needs

By Scarlett Blandon, MS RDN. Unless you were a vegan (or a yogi…or maybe a protein powder junky) the chances of you knowing about brown rice protein are slim to none. Rice protein is a novel source of protein derived from the entire rice grain (including bran layer), and is available as a concentrate or isolate just like other protein powders. It offers several benefits that other protein powders do not, but chances are those merits have been drowned out by: (1) the negative stereotypes surrounding rice protein’s plant-based origin; (2) the popularity and media-hype of whey protein. Sure, rice protein might not have all the looks and attractive qualities that whey does, but it’s those unique differences that make it an outstanding alternate protein source for athletes and sports enthusiasts alike. Here are a few reasons why you might consider brown rice protein:

Easy on the stomach—and the immune system.

Dairy- and soy-derived protein supplements might be wonderful for X number of reasons, but unfortunately, not everyone can digest these proteins, and some might even be highly allergic to them. The Food Allergy Research & Education organization states that about 15 million Americans have food allergies and this number appears to be on the rise¹. Milk and soy happen to be two of eight foods accounting for 90% of all food allergies¹. Aside from dairy allergies, 30-50 million Americans are lactose intolerant². And despite lactose-free claims on dairy-derived protein supplements, many still anecdotally experience GI distress which can negatively interfere with training or performance (or number of friends ).

Gluten is another, increasingly common immune-system offender. Some commercial protein supplements may contain ingredients derived from or made with gluten. This can be detrimental to the 3 million Americans diagnosed with Celiac disease and many more who remain undiagnosed³. What’s worse is that damage to the microvilli from gluten can actually cause a person to develop lactose-intolerance, rendering them doubly restricted from those food groups⁴.

On the other hand, brown rice protein is derived from rice, a well-known hypoallergenic food source. As a staple food in many cultures (for thousands of years!), rice is highly unlikely to elicit an allergic reaction (or intolerance) and is not surprisingly recommended as a first food for babies. As such, rice protein is expectedly gentle on the GI tract and may offer greater benefit to those athletes or exercise enthusiasts with food allergies, intolerances or sensitivities.

Aids in recovery and builds muscle, much like whey.

Up until recently, nothing was truly known about the ability of rice protein as a sports nutrition supplement. Despite this, rice protein withheld much criticism from the athletic and scientific community given previous literature on the generally inferior quality of plant-based proteins and other data showing that low doses of plant-based proteins (mainly soy- and wheat-derived) do not increase muscle protein synthesis compared to animal-based proteins^5,6.

Yes, rice and thus rice protein is limited in lysine and apparently less digestible than dairy proteins. But do these apparent “weaknesses” in rice protein make it unsuitable for sports nutrition? One study to date, says no.

The study, published in Nutrition Journal in June 2013, found that 24 collegiate athletes were able to obtain significant gains in muscle, power and strength whether they were taking a 48g rice protein or whey protein supplement following resistance training for 8 weeks⁷. They also experienced similar increases in acute recovery. Despite differences in amino acid profile, digestibility and digestion rate of the proteins, there were no statistical differences between groups. The authors assert that protein type or composition is of less significance, when key nutrients are adequately provided. In this case, one key nutrient: leucine. The leucine levels provided by the brown rice protein supplement appeared to be within or above the 2-3g threshold needed to maximize muscle protein synthesis^8-11.

Although more research is needed in this arena for rice protein, these results indicate that at 48g, rice protein can serve as a substitute for whey protein for building muscle and strength. This would be especially beneficial for those athletes who follow a vegan/vegetarian lifestyle, are unable to digest dairy-based proteins and/or are looking for an alternate protein source.

Suits vegan or other plant-based lifestyles.

Almost 16 million people consider themselves vegetarian and another 6 million consider themselves vegan in the US alone according to one 2012 survey¹². Motives behind these plant-based lifestyles might include views on animal welfare, religious and cultural beliefs and/or environmental concerns. However, 47% of vegans indicate that their major reason for following this diet is actually health, followed by animal welfare (40%)¹³. While exercise is a health-related activity, it is not unreasonable to consider the inclusion of some athletes or sports enthusiasts in this population.

Although vegans & vegetarians are able to consume all essential nutrients from plant-based foods alone, it can be a challenge for athletes when certain nutrients like protein are needed in higher quantities. Supplements like rice protein offer a convenient and concentrated source of protein to help meet their needs. Unlike soy, rice protein does not contain phytoestrogens which can potentially interfere with hormones.

Rice protein is also an excellent option for those trending on natural or other plant-based lifestyles. Unlike many dairy- or soy-based protein supplements, rice proteins are predominantly processed using only water and natural enzymes rather than toxic solvents like hexane. Certain rice proteins may also offer value over other protein sources since it is not from a genetically modified source, does not come from an animal known to be treated with growth hormones (rbST/bGH), anabolic steroids (AAS), estrogens and other hormones, antibiotics or other chemicals known to, suspected of, to affect or have an impact upon human health.

Whether you are looking to rotate your protein source, give your stomach a break, trend on a novel and natural product all while building muscle and gaining strength, rice protein might be the choice for you.

About the Author: Scarlett Blandon is the in-house nutrition scientist for Axiom Foods, the worlds’ leading manufacturer of hexane-free rice protein among other plant proteins, and for Growing Naturals, a consumer brand specializing in hypoallergenic plant proteins and natural lifestyle products. At Axiom and GN she oversees all research-related ventures and nutrition communications. Having worked closely with renowned researchers in the past, she is dedicated to expanding the literature on rice- and other plant proteins while cultivating the knowledge of consumers and manufacturers alike.

REFERENCES

Facts and statistics. Food Allergy Research and Education. Available at: http://www.foodallergy.org/facts-and-stats
Lactose intolerance. Wexner Medical Center, Ohio State University. Available at: http://medicalcenter.osu.edu/patientcare/healthcare_services/digestive_disorders/lactose_intolerance/Pages/index.aspx
Case S. Celiac disease, gluten sensitivity and the gluten-free diet. July 2011. Available at: http://www.nutrition411.com/component/k2/item/28313-celiac-disease-gluten-sensitivity-and-the-gluten-free-diet
Lactose intolerance and celiac disease. Celiac Disease Foundation. Available at: http://www.celiac.org/images/stories/PDF/lactose-intolerance.pdf
Wilkinson SB, Tarnopolsky MA, Macdonald MJ, et al. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007; 85: 1031-1040.
Norton LE, Layman DK, Bunpo P, et al. The leucine content of a complete meal directs peak activation but not duration of skeletal muscle protein synthesis and mammalian target of rapamycin signaling in rats. J Nutr. 2009; 139: 1103-1109.
Joy J, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition J. 2013; 12:86
Norton LE, Layman DK. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J Nutr. 2006; 136(2): 533S-537S.
Norton L, Wilson GJ. Optimal protein intake to maximize muscle protein synthesis. Agro Food industry hi-tech. 2009; 20: 54-57.
Paddon-Jones D, Sheffield-Moore M, Zhang XJ, et al. Amino acid ingestion improves muscle protein synthesis in the young and elderly. Am J Physiol Endocrinol Metab. 2004; 286: E321-E328.
Tipton KD, Ferrando AA, Phillips SM, et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999; 276: E628-E634.
Newport F. In the US, 5% consider themselves vegetarian. Gallup Wellbeing. 2012. Available at: http://www.gallup.com/poll/156215/consider-themselves-vegetarians.aspx

Do You Have to “Suffer” While Dieting?

Why is it that when it comes to dieting, everybody automatically thinks they have to suffer and deprive themselves from everything in life? Why is it that people think they can’t have the foods they love and crave in moderation? Why does the word “dieting” have to be portrayed as suffering?

We really don’t have a clear cut answer to this, but we feel a big part has to do with the personality of people feeling like they need to suffer as much as possible on a diet to say they did everything in their power to try and accomplish their goal, even if they didn’t accomplish it entirely.

It’s almost like a sneaky excuse to why one didn’t accomplish their goal 100% of the way. Whether it’s losing a few pounds to look good on the beach, dropping some fat for a photo shoot, or dieting down to low body fat levels for a contest, it just seems that people need to endure some sort of agony when it comes to dieting.

We don’t believe in making people suffer when it comes to diets or we would never encourage people to suffer just for the sake of suffering. We believe in suffering for an outcome or for optimization. This is a huge problem, people being intimidated by dieting and they automatically get the assumption that dieting is going to be painful and that they are going to have to suffer so much to where it’s intolerable.

It’s funny how people think this way because there are kids and families in third world countries out there that are suffering from starvation and we want to be scared of going on a diet because we think we are going to have to suffer so mightily?

There are a lot of people at fault for this, such as:

The internet
Magazines
Cheesy infomercials
So called ‘nutrition experts’ aka guru’s and Broscientists,
Gym know it all’s

The list can go on for days.

We know this because we were victims once to all of this non-sense when it came to dieting. We tried the following:

A low carb cookie cutter diet out of a magazine 5 years ago and lost almost all the muscle we put on over the winter
We tried eating a so called “clean” diet where it consisted of all the traditional body building foods (lean proteins, sweet potatoes, brown rice, vegetables, etc) and that drove us crazy because we were kicking ourselves in the ass every time we ate something non-traditional aka dirty.
We then tried eating basically anything we wanted and that went south of the border because we put on excess fat and couldn’t get lean enough without sacrificing muscle loss when it came to dieting down for summer.

So we were intimidated and manipulated too by the word “dieting” because we thought it solely consisted of eating nothing but “clean” foods and we felt we had to suffer on these strict diets, but we found a middle ground after 5 years of self-experimentation and trial and error. That middle ground being you can still have the foods you like and enjoy, so long as you are hitting your macronutrient numbers and total fiber number. We talked about this in great detail in our blog “Why count your macronutrients.”

We know everyone won’t agree with us on this, but we feel that it is so essential to count your macros because you can have all the foods you like and you don’t have to suffer by eating traditional dieting foods day in and day out. Some of the following reasons why we’re such huge proponents to counting macros are:

It teaches you discipline
Allows you to eat the foods you like while still dieting
It allows you to experiment with recipes that contain healthy ingredients
It gives you less of a tendency to go out and cheat
You will be amazed at how much you learn from tracking your food
You will learn a lot about nutrition and what your body responds well to

Basically, cookie cutter diets out of books, magazines, and websites will eventually be a recipe for disaster. Who the hell wants to eat the same thing every single day? For more info on why cookie cutters just don’t work, see our video here.

Now please don’t get us wrong here, we don’t recommend going out and eating pizza or cheese burgers and fries to hit your macros, we still believe in whole and minimally refined foods will build quality muscle and you can see that here on our video “Macronutrient recommendations.”

You can still include the foods you like into your diet, as long as you hit your macro and fiber numbers and the reason being that the muscle only sees amino acids, carbs, lipids, and some short chain fatty acid fermentation from fiber. The muscle doesn’t see specific types of foods. So, as long as you’re hitting your protein, carbs, fat and fiber numbers, everything else will become secondary.

We had a couple of our clients eating baked lays and low-fat popcorn for their carbohydrate source after their workouts along with a protein shake. This is perfectly fine to have as long as you are hitting your post workout macro numbers and your fiber number at the end of the day.

Obviously popcorn has like 4 times the amount of fiber content than baked lays, but it’s okay to have baked lays for your carb source as long as you are in range of your target fiber number at the end of the day.

Evidently, someone that eats baked lays for all their carb sources in their meals will not hit their fiber number, so they would be hurting themselves there, unless they got it through fiber supplementation.

Choosing a mix of lower glycemic carbs for your meals which are higher in fiber along with other non-traditional foods is perfectly fine in our opinions and it’s a happy medium. So, our point being, normally people would freak out if you told them they could eat popcorn, baked lays, or even low-fat ice cream in moderation on a diet and that’s because of all the BS out there and because it’s looked at as a non-traditional style of dieting and because people tend to over eat.

There’s times where we have our clients make healthy burritos (shredded chicken, low-fat cheese, black beans, and whole wheat tortillas) or breakfast sandwiches (eggs, low-fat cheese, turkey bacon, and ezekial bread) and it’s perfectly fine because they hit all their macronutrient numbers at each meal. Another thing people really have to understand and consider is that plenty of people get results in spite of what they do, not because what they do is optimal.

It’s important to recognize that everybody has different methods when it comes to dieting and it’s important to not look down on anyone, especially if they are trying to make a change in their health and life. We’re not saying our method is the only one out there and it’s certainly not for everybody. But we’ve seen, experienced, experimented, been mentored, and done a lot of trial and error to lead us to be huge advocates to counting our macros daily and it’s been a very efficient method for us and our clients to be able to diet without suffering and sustain a long term flexible diet.

Take home message is to find a dieting method that works for you and that you will be consistent with day in and day out, week after week, month after month, and year after year. Dietary programs need to be tailored to you based on your body type, activity levels, current metabolism, metabolic/hormonal variances, psychology factors, cultural influence, food preferences, and more. So don’t fall for BS mainstream fad diets or cookie cutter diets from your local Guru’s. You don’t have to fear dieting anymore or suffer with only traditional foods. Just make sure to do your homework before hand, be patient, and always keep in mind that if a diet sounds too good to be true and promises to deliver quick results, then it’s probably BS.

Do you still think you have to suffer while dieting?

References:

Baechle, Thomas R and Earle, Roger W. Essentials of Strength Training and Conditioning/ National Strength and Conditioning Association. USA: 2008 by the National Strength and Conditioning Association

Antonio, Jose et al. “Essentials of Sports nutrition and Supplements.” 2008

About The Authors:

Chris and Eric Martinez, CISSN, CPT, BA, also known as the “Dynamic Duo” operate a world class personal training and online training business “Dynamic Duo Training,” They’re also fitness and nutrition writers, fitness models, and coaches that love helping people reach their goals. Their philosophy is “No excuses, only solutions.”

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