Is your nutritionist/dietitian keeping you fat?

Have you noticed how dietary advice has changed dramatically over time?

Older nutritionists who are licensed or go to courses from the government tend to say high carb/low fat is the key. The logic is fats have more calories, therefore the more fat you eat the more calories you eat.

Now, it doesn't matter what research comes out the recommendations largely remain the same. Any deviation from high carb will be treated with suspicion and contempt. You will be told you are wrong. If the diet doesn't work you will be told you failed.

This old brand of nutrition is so rigid it has not changed since it was taught by very much.

Newer, nutritionists tend to be more open minded. They tend to more influenced by current research.

Current research paints a much more diverse set of scenarios that work for different people.

One particular theme is high fat and low carb. This works well because fats tend to be satisfying and a small amount can keep appetite at bay for longer, meaning fewer overall calories are consumed.

Now, who is right the old or the new? I reckon both have their good points. But it depends on the person you are and your body. There are plenty of people who use the high carb/low fat approach and it works for them. There are also people who use the high fat/low car and it works extremely well for them.

If I was confused I would try both, noting how I felt, what my energy levels were, what my appetite was like, how much my weight changed (up or down), how easy it was to maintain the current diet, whether I enjoyed it and whether I could stay on it comfortably. Using a number system where 1 was the lowest and 10 the highest, Then I'd compare each diet for 2-3 months. (That is plenty of time for a trial. Shorter time frames like a week are usually not recommended because the body can still be readjusting especially if the diet is radically different.)

Go with the more effective one with higher scores, rather than going with dogma - then you'll get to know your own body much more intimately.

Then I would make adjustments to keep on improving the diet to make it more manageable and suitable for my lifestyle.

Now, I am not willing to wait for research to back up whatever the view is because life is too short. The only people who wait are the ones who end up doing nothing.

Olympics and goals
by Kyn

The olympics is well underway, Years in training and moments to shine. The competition is fierce and the pressure intense. The smallest mistake will be heavily punished. To the victor goes the spoils. To us the viewers we only see the athletes performing when it matters but not all the preparation and training,

I love the olympics especially the 800m, badminton and shot put - all events I had some competency at. But whatever the event the spirit of the games is there, It brings together so many countries and peoples. (The best of that country. Its amazing how many shared interests people share. How much pride and belief each person and their couches have.)

On a personal level when I see something done at a high level I push myself harder. It makes me know that I can dig deeper, find the reserves that have been hidden within and my work, exercise and play improves,

To train in our own ways, to improve in our own ways, to practise, feel and focus as our athletes do. There is surely little we can do when we believe and keep working along the same lines.

What are your goals? Have you put all your efforts into making them happen or just a part time effort?

Physio: Think of splitting wood as a whole body exercise

by  Tess Mihell

The little goblins, ghouls and witches have had their night of searching for sweets, the lakes are quiet of boat traffic, and there’s now a dusting of snow on the hills.

It’s time to face the fact that the sunny, warm days of summer are over. It’s time to pack up the shorts and pull out the wool socks and long johns.

For many Lake Country residents, it’s also time to stoke the wood stove or fireplace to heat the home.

The process of chopping wood may be a chore to some, but it also can be a great exercise that gets your muscles working hard, and your heart rate elevated.

During the course of lifting up the axe or maul, and controlling its path down to split wood, many muscle groups are recruited of the arms, back, legs and abdominals—it’s a whole body exercise.

The activity involves both concentric and eccentric actions—the muscles being worked both shorten and lengthen, depending on the phase of the swing.

It also can be compared to interval training: chop the wood, haul it to where it’ll be stored, pile it in an organized way, and then do it again: chop, haul, pile.

Added benefits include: Being out in the fresh air, the potential of stress-relief, and also importantly, this kind of activity goes very well with a ‘Movember’ moustache.

Being a multi-joint interval exercise, the activity requires a whole body warm up (perhaps a hike to find the wood to be chopped) before, and a cool down that includes stretching after. Doing so, and following the tips below, can help reduce the chances of delayed-onset muscle soreness (DOMS) and the risk of injury.

I will focus on prevention of common pains that can be sustained from overuse, but remember to take necessary precautions to avoid any traumatic injuries; for example, wearing safety glasses and gloves, avoiding wood with nails or many knots, and only doing the task if it is safe for you.

• Pains can commonly be felt in the lower back during and after the process of splitting and picking up wood. Raising the wood you are splitting will help ease the strain on your low back which occurs with repetitive bending. A 14-16-inch splitting block is an ideal height to decrease strain while keeping the wood within a zone where the axe or maul will exert a strong force; sometimes referred to as being in the “power zone.”

• Keep your knees bent and your back in as neutral (slightly curved) position as possible—both while doing the swinging and while picking up the chopped pieces.

• Another consideration for your back is the direction that the ax travels. Many people swing from one side and down toward the other, typically only in one preferred direction. This causes twisting in the spine and uneven use of muscle groups in the upper body between right and left sides.  By keeping the axe centred, you will limit the rotational forces and will also get more symmetric recruitment of abdominal muscles. Imagine always chopping down diagonally in one direction as being similar to doing bicycle crunches only to one side.

Forearm pain is another common symptom due to the use of the finger flexors with gripping and the wrist extensors.  Use of these muscles can result in tendonitis in the wrist or the elbow, especially if they are used a lot already with your job or hobbies.

Stretch each side of your forearms after your task is done to reduce the pain.

To stretch the top of your forearm (the extensors) hold your arm out so that your palm faces down. Use your other hand to bend your wrist so that it’s as though you’re bringing your palm to the underside of your forearm. Bend it far enough to feel a pulling sensation in the muscles, but not pain, and hold it gently for 30 seconds before releasing.

To stretch the flexors, start again with your arm held out, but this time pull up on the fingers and wrist the opposite direction.

If you do experience muscle soreness that doesn’t resolve a couple days post-activity, or if you get sharp, acute pain, seek a health professional for advice, such as your doctor or physiotherapist.

As the days grow colder and you don your flannel plaids to go outdoors, don’t think of wood splitting as a chore. Instead, consider it a whole body exercise that can build a strong core, arms and legs when performed safely.

Waiting or just going for it?

On the way to the perfect life there are all sorts of excuses or procrastination that makes taking action hard. But as in most of life we just have to try things. If one combination doesn't work well then try another.

Don't wait to make the opportunity. Keeping doing things and the opportunity will come. What's more you'll be prepared because the journey of just doing so many things brings out qualities you wouldn't know you possessed and experience that you wouldn't otherwise have had.

We an in an age of information where there is so much of the stuff. Reading it all is going to be quite impossible. So we may as well question how was that information found? It was found by people trying things. That doesn't mean we shouldn't try anything new either. Much of history was made by people discovering things.

Particular areas where there has been so much fighting is nutrition and medicine. How often has opinion changed? Where nutrition has been concerned how many contradictions have you heard. I've heard thousands. One expert will say one item of food is good while another says its bad and on and on it goes. So some of us wait for the study to come out to indicate which way it goes. However, the important test is whether it works for you.

You can't wait for the study to confirm everything for you. (Even studies can have conflicting information.) So you may as well do some testing yourself. This is easy enough as you can omit an item of food for 2-3 weeks to see how you feel. You can add it back in to see how you feel. That's quicker than waiting years for the right study assuming it ever gets done.

Life is too sort to have everything confirmed, So stop procrastinating. Just try many things. Make you own observations. Don't just have your life dictated to you. Make the change yourself. Take more action than you read and you'll get more results. Have a diary to record your findings. Now you are making the news, not just passively doing nothing.

Carbs or Fats to lose weight

by Kyn

This can be a tricky question because they are clearly 2 major groups:
-One will promote high carbs, low fat and low protein.
-The other will promote high fat, moderate and very low carb

Both camps represent major changes in diet.

It is important to note the 2 major energy sources in food are carbs and fats. Proteins are terrible as an energy source so they have been avoided in this discussion.

(No whole food is purely fat or purely carb. Its always a mixture. Meat for instance has no carbs but it contains protein and fat. Wheat is mainly carb, contains some protein and contains little fat.)

The body is quite amazing in that it can survive on changes in fuel source. So a high fat or high carb diet will still provide enough calories to power the body. (In past times this would have been useful especially when the food sources throughout the year changed. In climates where winter is present and where winter lasts a long time clearly the diet would likely be different to where summer is very long or all year round.)

(We are not like birds in our evolutionary history who can migrate large distances to keep to the same diet.)

With high carbs there tends to be plenty of starches or natural sugars. With whole foods that are mainly carbs there are many nutrients that help to process those carbs. This includes the micronutrients like magnesium, chromium, calcium etc.

With high fat there tends to be fatty meats. Even for highly meat centric diets there is no hunter groups who just consumed lean meat and discarded the fat. The fat was often prized extremely highly. Examples would include Inuit (seal blubber), American Indians (pemmican mixing dried meat and fat) and Masai (milk, meat fat but not so reliant because they can supplement with some grain and fruit). In many instances fat contains fat soluble vitamins dissolved within like vitamin A, D, E and K2.

For weight loss I have tried both types of diet and found them to both work as long as calories where kept the same. Although, I always felt more full on lower calories from the higher fat diet. The volume was less but feeling fuller was always true. (Just imagine how full you start to feel from eating fatty meats or taking a few tbsp of butter or oil.) On a high carb diet with plenty of grains and fruit (no fatty ones like coconut or avocado) with no meat and no added fat I also lost weight.

Both work. But it is very important to note some people will cope better on a high carb diet and others with a higher fat diet. I prefer a higher fat diet because I feel better with more consistent energy and more balanced mood but this may not be true of you. You might find the opposite to be true.

For once, ignore the media for now and try swapping fat for carbs if your diet is not working and vice versa if a high carb diet is not working. There is too much of what seems like conflicting advice. But the most important person in this equation is you. Once size does not fit all.

Try to stick with whole foods. There is one food that fits into both high fat and high carb well are green leafy vegetables which are an amazing source of vitamins and minerals. This should not compromise either diet so leave those in.

One thing is very clear a refined high fat and refined high carb diet do not fit together because you are adding two very high energy sources together and refining always gets rid of minerals and vitamins. What can a body do but store excess energy. With few vitamins and minerals that aid metabolism what can the body do but store everything away.

FDA warns exceeding laxative dose may be deadly for some

By RYAN JASLOW

Constipation can be quite unpleasant, and people experiencing the condition may be tempted to run to the drug store and buy laxatives. But, the FDA is warning such people to read the label carefully and not exceed the recommended dose, or they may risk their lives.

The problems stem from laxatives with the active ingredient sodium phosphate, which are recommended to be taken in a single dose once a day and for no more than three days. They can be taken orally or rectally, depending on the product.

Sodium phosphate laxatives, also called saline laxatives, are sold under the brand name Fleet and also sold as store and generic brands. They work by drawing water into the bowel, which softens the stool to allow it to pass easier.

The FDA is now finding that adults older than 55 and children with certain health conditions may face added risks if they exceed the laxative dosage. The agency has received 54 reports of side effects, including 13 deaths, linked to over-the-counter sodium phosphate laxatives.

Serious side effects include dehydration and/or abnormal levels of electrolytes in the blood that can lead to serious complications, including kidney damage and sometimes death.

The most harmful side effects occurred when people overdosed by taking a single dose that was higher than recommended or took more than one dose in a day because the first laxative didn’t have the desired effect, said Dr. Mona Khurana, a medical officer in the FDA’s division of nonprescription regulation development.

Twelve adults and one child died after they overdosed on over-the-counter sodium phosphate products. Side effect case counts could be higher than the 54 reported cases, she added, since not everybody who develops problems reports them to the FDA.

"The bottom line is that these products are safe for otherwise healthy adults and older children for whom dosing instructions are provided on the Drug Facts label as long as they follow these dosing instructions and don't take the product more often, or in greater amounts, than the label instructs," she said in a statement. 

The FDA's new warning also urges people to check with their doctors if they are taking drugs that affect how the kidneys work, including diuretics; angiotensin-converting enzyme (ACE) inhibitors used to lower blood pressure; angiotensin receptor blockers (ARBs) used to treat high blood pressure, heart, or kidney failure; and nonsteroidal anti-inflammatory drugs such as ibuprofen and aspirin.

People with inflammation of the colon should also check with a doctor before taking laxatives, according to the FDA. These warnings are not currently on product labels.

The product labels do warn people to not to orally or rectally take another dose of the product if they have yet to have a bowel movement after taking the laxative. In addition, the labels tell adults and children to ask health care professionals before using these products if they have kidney disease, heart problems or dehydration.

Children under 2 years old should never take laxatives rectally, the label adds.

Constipation is marked by infrequent bowel movements or trouble passing stools. Causes include insufficient water intake, not enough fiber in diets, a disruption of regular routine (such as traveling), stress, eating large amounts of dairy products, hemorrhoids, medications, pregnancy, depression, eating disorders and other medical conditions, according to WebMD. People may take a laxative to help relieve their symptoms. 

Laxatives are also often misused following eating binges by people with eating disorders who mistakenly believe the medications will rush food and calories through the guy before they can be absorbed, according to the National Eating Disorders Association.

Taking too many laxatives overtime may weaken the bowel muscles, further leading to constipation.

Contact a doctor after taking laxatives if you experience symptoms including dry mouth, thirst, reduced urine output and lightheadedness, especially with changes in position, after taking these laxatives. These may all be signs of dehydration. People experiencing kidney injury may report drowsiness, sluggishness, and swelling of the ankles, feet and legs.

If the rectal laxative doesn’t leave the body for more than 30 minutes, contact a doctor.

Comments:

Laxatives can be dangerous and are not designed for weight loss. Many people will still use them. For a longer term solution look through the articles on this site and pick out the ones that relate to you the most. There will be many things you can apply that will help you lose fat. (There is no one solution fits all because we are all a little different. This includes what diets work well to nourish ourselves, keep appetite at bay, the lifestyles we lead and the exercise that are suitable as well as what we have to work with.)

No one is equal - it is not just genetics

by Kyn Chan

I draw so much inspiration from sport. From school there would be people that excelled in soccer, rugby, cricket, badminton etc. These people were often selected for the teams - quite an exclusive group. Most people would not qualify because they weren't quite there. Either they lacked the talent or even with good talent they did not put the time to perfecting that talent.

Now, many of these people that excelled were fairly quickly moved onto different programs at a higher level than they worked again. Again many of these people turned out to be not as good in their new group. This process was usually not so simple because success at this higher level provided a passport to even better groups - yet more people were let go. This process of selection went on for many rounds until the group left were near the best of the best. Thankfully, there were sometimes different leagues where the not so great have a chance. But the vast majority fail. I would include myself amongst the not so great at sport - I got into the team for rugby. But didn't get into any better groups.

How equal is that? Not at all right. It almost seems talent was the only factor involved. I just lacked the talent, So right off the cuff I knew I didn't have it.

But the gleaming light is I sometimes see a less talented athlete win over a talented one because the less talented one wanted it more and was prepared to work much harder consistently. (While the talented person got success easily and early so became complacent - just coasting through life.) It is in these instances where you think you had no chance but actually through consistent work and retaining the will to win you will get you something even besting someone with much better talent that you.

In life, this happens far more than in sport. (Professional sport is of course one of the most competitive fields anyone can get into.) In life, many people still get to where they want EVEN when they were not the most talented. But the journey was much harder than with someone suited for that opportunity. In life, the focussed and consistent action builds up to make you more ready for any particular event you choose.

Just not giving up and making improvements makes a huge difference in the course of life than, in nearly all circumstances over unfocused talent. (Naturally, it would be quite nice to be born with that talent).

The longer I live the more unequal I see people are. Over a long enough time frame unstoppable motivation in a narrow focused field usually produces our specialists - that distinguishes them from anyone else. Most people will have many interests and touch on this and that - usually when the going gets tough is the time to switch to something else. The really special people push through. This is a better attitude to live life with.

When talking about fat loss the same goes. It is easy to give up and move back to what you know but the most important thing is to take on the habits that move you closer and closer to your goals. Do that consistently and you will get to your goal.

Secret Eaters

by Kyn Chan

Secret Eaters was a British TV program series that followed people who tried to lose weight. So there would be cameras following people in the course of a day.

Naturally cameras do not forget so the footage is recorded. When the people being recorded revealed what they ate there were often discrepancies between the footage and what the participant to the show recorded.

So being brutally honest either the camera people were lying and concocting evidence or the participant forgot to report everything. Now, this theme continued to repeat itself throughout the series. It showed participants did not report their full consumption. The secret eaters nearly always avoided reporting specific meals - so it is likely some snacks, going to the pub with friends and restaurants, had become so habitual and part of life that people no longer thought they were eating (sort of like sleep walking).

(Break times, going out and in between meal times were often not fully reported by the secret eater/participant but was captured by the camera.) This is very likely one of the areas where people who say calorie counting does not work fail - because large sources of calories are not being recorded - somehow only breakfast, lunch and dinner (and supper) was recorded but not snack times.

To emphasis, on virtually every show secret eating happened. (Is it realistic to say the show hired actors to take the place of the secret eater on every show?)

This is so simple and should be common knowledge to record everything. (Every snack bar, packet of crisps and cake, pint of beer, glass of wine, bottle of coke etc should be recorded. Just because something is easy to eat or drink does not mean it should be omitted.)

Now, it may be impractical but if we managed to record all our eating times throughout the day then it is likely we could catch ourselves out - or get a friend to do it if they live with us.

In the mean time calories do count but they are not fully accurate depending on the macro ratio and micronutrients we get with it. But generally, it is so rare for someone to have a real calorie deficit and not be losing weight. I can't think of an example, if someone finds that person I would love to interview them. (There are even claims that humans can photosynthesis like plants but that is a story for another time.)

Eat carbs, lose weight: How carbohydrates can help you eat less AND burn more calories

By LOUISE ATKINSON

For years they’ve been a no-no — but now a diet taking America by storm says bread, pasta and potatoes can help you drop half a stone in a week...

Low-carbohydrate diets have been all the rage for some time. And with an estimated 15 per cent of the UK population following a reduced-carb diet at any one time, they’re certainly popular.

But, as anyone who has tried one can testify, there is something about carbohydrate denial that seems extraordinarily punishing.

Carbs are, after all, so tempting —whether it’s the smell of freshly baked bread or the delicious sight of buttery new potatoes.

But the low-carbohydrate message has become so entrenched in modern diet wisdom that pasta, bread, rice and potatoes have been widely accepted as being intrinsically ‘bad’. 

But does it have to be this way? A new diet plan claims not, positively encouraging its followers to eat spaghetti and jacket potatoes with meals yet claiming it’s possible to still lose up to 6lb in a week.

It goes against everything we’ve been told by the likes of the Dukan and Atkins diets, but studies have shown that not all carbs are bad. Some contain a substance called resistant starch which, when consumed in quantity, actively encourages weight loss.

Found in ordinary foods — such as bananas, oats, beans and potatoes — resistant starch is so-called because it appears to resist digestion.

This starch travels through the digestive system nearly intact, producing fatty acids that stimulate fat-melting enzymes (particularly in the abdominal area), encouraging your liver to switch to a fat-burning state, preserving muscle mass (so stoking up your metabolism) as well as boosting satiety hormones, meaning you feel fuller for longer.

Frances Largeman-Roth, The Carb Lover’s Diet is a diet plan which, the authors claim, guarantees rapid but long-term weight loss.

Both authors are vehemently against the low-carb message, believing Atkins-style diets are difficult, unnatural and ineffective long-term. They claim our bodies and brains have evolved to eat starchy foods and willpower alone can only hold back on centuries of evolution for so long before we crack and all those good intentions are lost to a carb-rich feeding frenzy.

OUR GUIDE TO 'RESISTANT STARCH' SUPER FOODS

Green bananas are the hero food of the resistant starch diet. If you eat one slightly green banana a day, you get a guaranteed 12.5g of resistant starch to help you lose weight without feeling hungry. Increase your daily intake of the
following foods, which are rich in resistant starch:

• Green banana 12.5g
• Ripe banana 4.7g
• Oats, uncooked (50g/2oz) 4.6g
• Cannellini beans (125g/4oz) 3.8g
• Lentils, cooked (100g/3.5oz) 3.4g
• Potato, cooked and cooled 3.2g
• Chickpeas, cooked (125g/4oz) 2.1g
• Wholewheat pasta (150g/5oz) 2g
• Pearl barley, cooked (75g/3oz)
• White pasta, cooked and cooled
• 150g/5oz) 1.9g
• Kidney beans (125g/4oz) 1.8g
• Potato, boiled with skin 1.8g
• Brown rice, cooked (100g/3.5oz) 1.7g
• Pinto beans, cooked (125g/4oz) 1.6g
• Peas, frozen (75g/3oz) 1.6g
• White pasta, cooked (150g/5oz)
• Black beans, cooked
• (125g/4oz) 1.5g
• Millet, cooked (75g/3oz) 1.5g
• Baked potato with skin 1.4g
• Pumpernickel bread (one
• slice) 1.3g
• Polenta, cooked (8tbsp) 1g
• Potato crisps (25g/1oz) 1g
• Cornflakes (25g/1oz) 0.9g
• Rye bread (one slice) 0.9g
• Puffed wheat (15g/0.5oz) 0.9g
• Tortillas (one) 0.8g
• Rye crackers (two) 0.6g
• Wholemeal bread (one slice) 0.3g

Kunes and Largeman-Roth have devised and tested a diet that promises weight loss without carb-denial, which hinges on resistant starch. They quote more than 200 studies at respected universities around the world, which show resistant starch to be an effective appetite suppressant and metabolism booster.

Research at the University of Surrey found that consuming resistant starch in one meal caused participants to consume 10 per cent fewer calories (roughly 150 to 200 calories for the average woman) during the next day because they felt less hungry. 

Another study showed that resistant starch increases the activity of fat-burning enzymes and decreases the activity of fat-storage enzymes, meaning stomach-fat cells were less likely to pick up and store calories as fat.

Results seem to indicate that adding a little resistant starch to your morning meal is enough to shift your body into fat-melting mode, enabling you to burn nearly 25 per cent more calories a day.

Meanwhile, you’ll eat about 10 per cent fewer calories because you don’t feel as hungry. Most of us naturally consume around 4.8g of resistant starch a day, but the authors believe increasing your intake to ten to 15g a day is enough to trigger a swift and simple route to weight loss.

They have devised a quick-start, seven-day diet plan which, they say, guarantees rapid 3lb to 6lb of weight loss, and a separate long-term strategy for incorporating healthy carbohydrates — particularly those containing resistant starch — into your life to ensure weight continues to come off, and stays off.

STAR CARBS

• BANANAS are your richest source of resistant starch. They are also rich in appetite-suppressing fibre (3g each) and contain the amino acid tryptophan, which is converted into the calming brain chemical serotonin to help you relax and improve your mood.
• Nearly half the starch in BEANS is resistant starch, making them a powerful weight-loss ally. They are also an incredibly rich source of fibre. A Canadian study found that people who ate beans regularly tended to weigh less and have a smaller waist than those who didn’t (they were also 23 per cent less likely to become overweight over time).
• In addition to the fibre and resistant starch they contain, POTATOES are a natural source of a proteinase inhibitor — a natural chemical that boosts satiety hormones and  curbs appetite.
• POLENTA — this cooked cornmeal is naturally high in resistant starch, but is also rich in fibre and contains a decent amount of protein. It can be cooked into a creamy consistency or baked into crunchy sticks (chop small to make nutritious crutons).
• BROWN RICE digests more slowly than white. One study found that blood sugar levels were 24 per cent lower in people who ate brown rice than those who ate white.
• BARLEY is rich in resistant starch and both soluble and insoluble fibre which reduces appetite and  aids digestion.

DIET RULES

Stick to the daily plan (below) or mix and match meals, but to lose weight quickly, follow these rules:

• Eat at least 1g of resistant starch with each meal and aim for a minimum daily 10g total.
• At lunch and dinner, ensure resistant starch fills a quarter of your plate and the remaining three quarters is lean meat and low-fat dairy products, fruit and vegetables.
• Write down everything you eat in a food diary, highlighting all foods high in resistant starch (research shows that dieters who jot down what they ate lost weight more quickly than dieters who didn’t, and keeping a food diary helps dieters follow their plans without cheating).
• Ban artificial sweeteners. Studies show they may increase your cravings for sugary foods. Fake sweeteners are up to 600 times sweeter than sugar and numb your taste buds to the natural sweetness of good-for-you carbs such as berries and other fresh fruit.
• Eat one snack a day to prevent between-meal bingeing (the longer you wait to eat your snack, the easier it will be to stick to the diet).
• Don’t skip meals. Sticking to a regular pattern maintains blood sugar levels and keeps hunger at bay.
• Keep trigger foods out of the house. This means you are less likely to lose your self-control and scoff them down.
• Drink eight glasses (240ml) of water each day, so you don’t mistake thirst for hunger. Don’t drink liquid calories. On the seven-day kickstart plan, you can drink water, coffee and tea (black, green or herbal, without sweeteners, but with up to two teaspoons of semi-skimmed milk), but skip fruit juice, alcohol and fizzy drinks (even diet drinks or sparkling water), which make you look and feel bloated.
• Sit down to every meal. Grabbing something and eating it over the sink sets you up for overeating. It doesn’t give you a chance to be mindful about your food, and you’re less likely to pay attention to the serving size. Eat slowly and avoid TV, music and even dinner companions — all of which can cause you to overeat.
• Use smaller plates (try your salad plate instead of your dinner plate) and keep portion sizes small.
• For a quick boost, try this fat-flushing cocktail, which includes metabolism-boosting ingredients that will help speed you to your goal: Take two litres of green tea, juice from one orange, juice from one lemon and juice from one lime. Mix together in one large jug. Serve hot or iced. Keep in the fridge for up to three days.
• 
  

THE RECIPES

Prawn Stir-Fry with Ginger (serves two)

Heat 2tsp sesame oil in a pan and add 2tbsp soy sauce, 1tbsp honey, 1 tbsp grated ginger, two chopped garlic cloves. 

Cook for one minute. 

Add 400g/14oz stir-fry vegetables, 75g/3oz prawns and 300g/10oz cooked brown rice and cook for eight minutes. 

Serve topped with 2tbsp flaked almonds and one chopped spring onion.

Chicken pasta primavera (serves two)

Cook 50g/2oz wholemeal pasta then cook 125g/4oz cooked chicken strips with one sliced onion, three finely chopped garlic cloves, a 400g/14oz can of chopped tomatoes, salt, pepper and 1tsp dried oregano for eight to ten minutes before combining with cooked pasta, one courgette sliced lengthways into ribbons and 2tbsp parmesan cheese.

Grilled burger and  three-bean salad (serves two)

Divide 175g/6oz lean minced steak into two and shape into a thick patty, cooking for six minutes on each side. 

Combine 75g/30z green beans, 125g/4oz rinsed canned cannellini beans, 125g/4oz rinsed canned kidney beans, 100g/3.5oz finely chopped carrot and half a chopped green pepper with 2tbsp low-fat vinaigrette in a bowl. 

Serve burgers in wholemeal  buns topped with lettuce and sliced tomato. 

Fish Tacos with coleslaw (serves four)

Sprinkle 700g/1lb 8oz fish fillets with salt, pepper and cooking spray and cook in a non-stick pan for ten to 12 minutes. Mix 3tbsp low-fat yogurt with 2tbsp lime juice, 1tbsp dark sesame oil, 2tsp grated fresh ginger, 1tsp honey and coat 350g/12oz coleslaw mix (shredded cabbage, carrot, lettuce). 

Divide the fish between warmed tortillas and top each with the coleslaw.

YOUR SEVEN-DAY KICK-START CARB DIET PLAN

This plan has been devised to provide a healthy, balanced diet that maximises resistant starch intake, but restricts calories to 1,200 a day, promising dramatic weight loss of 3lb to 6lb in just a week.

MONDAY

Breakfast: Banana shake (blend one banana, 250ml/12fl oz semi-skimmed milk, 2tsp honey with ice) or a wholegrain chewy cereal bar plus one banana.

Lunch: Chicken pitta (stuff a wholemeal pitta with 40g/1½oz baby spinach, 125g/4oz cooked skinless chicken strips, tossed with 2tbsp lowfat vinaigrette).

Dinner: Griddled salmon and parmesan potatoes (baked potato with salt, pepper and 2tbsp grated parmesan cheese) with salad.

Snack: One 180ml/6fl oz pot low-fat Greek yoghurt with 2tsp honey and
2tbsp rolled oats.

TUESDAY

Breakfast: Banana nut porridge (cook 50g/2oz oats with water and top
with sliced banana, 1tbsp chopped walnuts and 1tsp cinnamon) or a banana with 1tsp peanut butter.

Lunch: Hard-boiled egg, 25g/1oz cheddar cheese and one sliced apple
on three rye crackers.

Dinner: Prawn stir-fry with ginger (see recipe above).

Snack: Cannellini and herb hummus with crudites (mash 65g/2½oz canned white beans with 2tsp olive oil, 1tbsp chopped chives and 1tbsp lemon juice and serve with 75g/3oz sliced raw vegetables).

WEDNESDAY

Breakfast: Banana shake Plus (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 2tsp ground flaxseed).

Lunch: Big chopped salad of 125g/4oz salad leaves, 125g/4oz canned
chickpeas, 100g/3½oz grated carrots, 50g/2oz shredded red cabbage,
1tbsp grated parmesan, 2tbsp chopped walnuts, 2tbsp dried
cranberries, all tossed in 2tbsp low-fat balsamic vinaigrette.

Dinner: Black bean tacos (rinse and drain 400g/14oz of black beans and heat through, warm two tortillas, then divide beans between the two, stuffing with 75g/3oz shredded lettuce, 175g/6oz grated carrot and
60ml/2fl oz salsa). 

Snack: 2tbsp salsa mixed with 2tbsp black beans (rinsed and drained) with eight tortilla chips.

THURSDAY

Breakfast: Banana berry shake (blend one banana, 350ml/12fl oz
semi-skimmed milk, 2tsp honey, ice and 40g/1½oz berries) or wholegrain
chewy cereal bar and a banana.

Lunch: Chicken pitta sandwich (40g/1½oz baby spinach, half a sliced
red pepper and 125g/4oz cooked chicken tossed in 2tbsp low-fat vinaigrette and stuffed into a wholemeal pitta).

Dinner: Chicken pasta primavera (see recipe above).

Snack: Two crackers with 2tsp almond butter.

FRIDAY

Breakfast: One slice of toasted rye bread topped with 1tbsp almond butter and one banana.

Lunch: Hard-boiled egg with 25g/1oz cheddar and an apple on three rye crackers. 

Dinner: Grilled burger and three-bean salad (see recipe above).

Snack: Trail mix (15g/½oz cornflakes, 2tbsp flaked almonds and 2tbsp
dried cherries). 

SATURDAY

Breakfast: Banana-cocoa shake (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 1tbsp cocoa powder) or wholemeal chewy cereal bar plus a banana.

Lunch: Big chopped salad (see Wednesday).

Dinner: Fish tacos (see recipe above).

Snack: 2tbsp oats and 2tsp honey in a small tub of low-fat yogurt.

SUNDAY
Breakfast: Banana and almond butter toast (top one toasted slice of
rye bread with 1tbsp almond butter and a sliced banana).

Lunch: Hard-boiled egg, 25g/1oz cheddar and sliced apple on three rye crackers.

Dinner: Grilled salmon served with parmesan potatoes.

Snack: 25g/1oz baked potato crisps.

Extracted from The Carb Lover’s Diet: Eat What You Love, Get Slim For Life by Ellen Kunes and Frances Largeman-Roth (Hamlyn).

Comments:

High carb low fat works because there is a calorie deficit. When you count through the calories there is always a calorie deficit. Most of the carbs mentioned above are not as calorie dense as foods that contain fat. So you will need to eat a lot of them - most people fail because they pick foods that contain more fat than the above (so not a calorie deficit) or they don't eat enough calories worth of the above mentioned carbs so feel ravenously hungry.

Looking through most very high carb low fat diet plans the chief complaint is that is that people do not feel satisfied and are left hungry. This pattern is so consistent that it seems to show the brain is wired up to love some fat. (I have found that fat is better at halting appetite than sugar or starch calorie to calorie. It is unfair to compare potato chips to fat because chips are fried in oil, therefore a good source of carbs and fat. A better comparison is pure oil to pure starch where the protein has been stripped away.)

Grains have received a bad rap but when they are hydrated they don't actually contain many calories.

Looking through the 1200C diet plan there are fat sources in the form of salmon, lean ground beef, cheese, egg, flaxseed, almond butter, walnuts, olive oil. With the exception of cheese, beef, egg and olive oil these all supply ample amounts of essential fatty acids. Flax and salmon add substantial amounts of omega 3 fatty acids. The grain selected is wholemeal wheat which also contains smaller amounts of omega 6 fatty acids. (Strictly speaking this is not a very high carb diet, low fat diet.) Once again 1200C is too few calories for most people. It is not the carbs but the low calories that causes weight loss!)

As for protein sources which are very good at reducing appetite you have salmon, beef, skimmed milk, cheese, chicken, beans are mentioned several times, flax and nuts.

(Fats and proteins are extremely good at reducing appetite. The resistant starches above are low in calories and require more digestion than simple and fast digesting carbs.)

As for balanced there could be better sources of vitamins D and K2. Adding much more green leafy vegetables like spinach, watercress and romaine lettuce would substantially increase the amount of water soluble micronutrients.

How Testosterone Levels Affect Muscle Growth and Fat Loss

By Michael Matthews

Higher testosterone levels are often equated with more muscle growth and fat loss. Is it that simple?

If you ask the average gym goer what single physical factor most affects muscle growth and fat loss, they would probably answer “testosterone levels.”

And they’re right.

Testosterone is certainly a primary hormonal driver of muscle growth. Research has shown that anabolic steroids, which drastically raise testosterone levels, given to even young, healthy mencan induce muscle growth and fat loss without any exercise whatsoever.

Thus, it would be fair to assume that the higher our testosterone levels are, the more muscle we build and the leaner we get, right?

Well, this is where things get interesting.

Testosterone Levels and Muscle Growth

We already know that dramatically elevating testosterone levels induces muscle growth.

Yes, if you take enough of the right steroids, your testosterone levels will skyrocket, and if you lift weights regularly, you will be able to achieve more muscle growth than if you were drug-free.

But here’s something that most people don’t know:

Fluctuation of testosterone levels within the physiological normal range does not affect muscle growth.

That is, if your testosterone levels are right-down-the-middle normal, and you increase them to a high-normal, you may feel a little better and notice a boost in libido…but it won’t enable you to build more muscle.

I know that sounds kind of blasphemous, but it’s actually been scientifically proven.

Charles R. Drew University of Medicine and Science conducted and published a study about a decade ago wherein they administered varying amounts of  testosterone enanthate along with drugs to inhibit natural testosterone production to young, healthy men for 20 weeks.

While higher testosterone levels did produce greater muscle gains, it wasn’t as pronounced as you might think.

What researchers found was that so long as testosterone levels were within the physiological normal range, between 300-1,000 ng/dl, muscle growth didn’t change very much. That is, the subjects on the low end of normal weren’t that far behind subjects on the high end in terms of muscle growth.

A statistically significant increase in muscle growth wasn’t seen until testosterone levels surpassed the top of “normal” by about 20-30%.

Now, this study does have a limitation: subjects weren’t exercising. While total amounts of muscle and strength gained would clearly have been higher if they had been weightlifting, the relationship between testosterone levels and overall muscle growth would still be seen.

This was partially demonstrated by another study, this time conducted by McMaster Universitywith young, resistance trained men.

Subjects lifted 5 times per week for 12 weeks, and followed a standard dietary protocol (high-protein intake, post-workout nutrition, etc.). The primary finding of the study was that the exercise-induced spikes in anabolic hormones like testosterone, growth hormone, and IGF-1, which all remained within physiological normal ranges, had no effect on overall muscle growth and strength gains.

That is, all subjects made gains in muscle, but the variations in the size of the hormone spikes among them had no bearing on the results.

The key takeaway here is not that you should take steroids, but that things you can do to naturally raise your testosterone levels are unlikely to affect your muscle growth.

And speaking of steroids, the above findings are in line with steroid research as well.

For instance, researchers at Maastricht University conducted an extensive review of literature related to the use of anabolic steroids and found that the muscle gains in people engaging in resistance training while on anabolic steroids mostly ranged between 2-5 kg (4.5-11 pounds) over the short term (less than 10 weeks). The largest amount of muscle growth researchers found was 7 kg (15.5 pounds) over 6 weeks of weightlifting while on steroids.

The point is this:

Even steroids don’t always dramatically increase the amount of muscle you can build (it depends what you take, in what dosages, and for how long), so what does that tell us about how fluctuations of testosterone in the normal physiological range relate to muscle growth?

Testosterone Levels and Fat Loss

Unlike muscle growth, researchers at the Charles R. Drew University of Medicine and Science did find that fluctuations of testosterone within the physiological normal range had significant effects on body fat percentage.

The higher the testosterone levels, the leaner subjects were. And conversely, the lower the testosterone levels, the fatter they were. When researchers decreased certain subjects’ testosterone levels from the baseline average of 600 ng/dl to around 300 ng/dl, they saw a dramatic 36% increase in fat mass.

Although the exact mechanisms behind this aren’t fully understood just yet, research has show that testosterone directly inhibits the creation of fat cells and that low testosterone is a contributing factor to obesity.

Most liver transplants by 2020 will be 'linked to over-eating, not alcohol'

Expert warns that UK faces major and growing challenge in coming years as more Britons are diagnosed with non-alcoholic fatty liver disease

Most liver transplants are expected to be linked to over-eating rather than alcohol abuse by 2020, an expert has said.

Dr Quentin Anstee, a consultant hepatologist at Newcastle University and the Freeman hospital, warned that the UK faced a “major and growing challenge” as increasing numbers of Britons are diagnosed with non-alcoholic fatty liver disease.

A third of Britons are thought to have the condition, according to researchers, which is caused by people eating more than their livers can cope with.

Newcastle University is set to be the centre of a new Europe-wide research programme into liver disease, with Britain among the worst-affected countries.

Anstee said: “Non-alcoholic fatty liver disease is one of the major and growing challenges facing the UK.

“With such a large proportion of the population at risk, the challenge is identifying which individuals we need to home in on.

“There has been a shift in the entire population. The truth is that the man in the street is carrying a few more pounds than a decade ago. The rate of liver disease has increased 400% since the 1970s.

“It’s predicted that by the end of this decade, non-alcoholic fatty liver disease will be be the most common underlying reason why people are required to have liver transplants, overtaking alcohol.”

Non-alcoholic fatty liver disease covers a wide range of conditions caused by a buildup of fat within the liver cells. It is usually seen in people who are overweight or obese.

Most people with the disease only carry small amounts of fat in their liver, which does not usually cause any symptoms. The early form of the disease is known simply as fatty liver, or steatosis.

According to a study in the Lancet published at the end of last year, 33% of Britons have the condition.

Details of the research programme based at Newcastle University are set to be announced later this month.

What Makes Muscles Grow?

by Robert Libertine Starr

If you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains. Learn about resistance training, diet and rest.

I'm sure that most people who have performed some form of resistance training have wanted to increase their muscle mass at one time or another. But the body is just naturally lazy and will only develop enough muscle to deal with the loads placed upon it. So, if you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains, for the body will only respond to a combination of resistance training, diet and rest.

TWO FORMS OF GROWTH

Muscle growth comes about because of hypertrophy or hyperplasia.

Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers.

Hypertrophy comes in two forms, sarcomere hypertrophy, an increase in the size of the contractile portion of the muscle; and sarcoplasmic hypertrophy, an increase in the non-contractile portion of the muscle.

Sarcomere hypertrophy involves a smaller increase in the diameter of the muscle, but muscle density increases. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency.

Heavy training on a regular basis will make you feel solid whereas someone who trains for the pump with light weights will feel soft. If you are interested in improving performance, than strive for sarcomere hypertrophy. Sarcoplasmic hypertrophy is only beneficial if an increase in body weight is more important than an improvement in performance.

HYPERPLASIA AND WHAT YOU SHOULD KNOW

Hyperplasia is the splitting of muscle fibers, resulting eventually in a greater number of fibers the same size as the originals. It has been said that the number of muscle cells one is born with is all they will ever have, and the splitting is not new fibers but damage to existing fibers. Russian sports scientists claimed to find hyperplasia in swimmers' shoulders. Swimming is training at a high speed with low resistance.

Other researchers have produced hyperplasia in chickens and grouse by hanging them by their wings for a few days. I do not know if hyperplasia is possible, but if you want to do a little experiment, I would train at high speed as opposed to hanging yourself in a stretched out position for the weekend.

BREAKING DOWN

The process of muscle growth is not known for sure, but most theories are based on the idea that lifting breaks down the muscle, and growth results from over-compensating to protect the body from future stress. The human body breaks down and rebuilds all of the muscles every 15 to 30 days. Lifting speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours.

The muscle hypoxia theory is that weight training decreases muscle oxygen content, and that triggers protein synthesis. It came from the fact that lifting loads over 60% of maximum temporarily cuts off blood flow. Restricting blood flow with a tourniquet does not result in muscle growth, and pearl divers are not overly muscular, so the muscle hypoxia theory can be thrown out. Another theory is that training increases blood flow and the increased nutrient supply is responsible for growth.

It sounds good, but running increases blood flow and not too many distance runners have big legs. The ATP debt theory is that muscles use ATP contract, so ATP will break down and the waste products will trigger increased blood flow and growth. It has been discounted because ATP levels are the same following exercising to failure as at rest, and runners still do not have big legs.

ENERGETIC THEORY

The energetic theory that is currently the most accepted is that muscle has a certain amount of energy at any given time, for growth, repair, and movement. Soviet sport scientists have referred to this as an individual's current adaptive reserve. Over time, with a lot of hard work, the body becomes more efficient at breaking down and rebuilding muscle, which shows an increase in the current adaptive reserve. Increased energy supply allows more work to be accomplished, followed by increased growth.

TRAINING VOLUME

Medvedyev, the long time Soviet weight lifting coach, wrote that training volume is the determining factor in muscle growth. He recommends that if a weightlifter wants to stay in the same weight class, he should train with singles, and if the lifter is trying to go higher a weight class, he should train with sets of three to six reps.

Anthony Ditullio adds that strict exercise performance, minimal rest between sets, and the volume of work in a limited time are the primary factors in muscle growth. Obviously, the more work performed, the greater need for energy.

A maximum single is the most work that can be performed in an instant, but because it lasts a limited time, only a small amount of protein is broken down. High repetition sets with light weight also require a small amount of fuel supply. Medium repetition sets with maximum weights require a larger fuel supply, resulting in an increased protein breakdown, which leads to a bigger rebound in energy stores and increased muscle growth.

DURING YOUR TRAINING SESSION

Lifting weights is a stress, and to counteract the stress and as part of the super compensation, hormones are released. Growth hormone, insulin, insulin-like growth factor, testosterone and cortisol are the hormones released after or during weight training.

Cortisol breaks carbohydrates down for fuel. Growth hormone, insulin, and insulin-like growth factor work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle. Growth hormone is released in greater amounts following exercise and controls the release of insulin-like growth factor, which is the primary anabolic hormone. Testosterone stimulates the nervous system to send stronger signals and signals the muscle to rebuild.

Growth hormone, insulin, and insulin-like growth factors are now being used as performance enhancers to increase muscle mass, and even though they are banned substances, they are difficult to detect.

LONG-TERM USE WILL HAVE SERIOUS SIDE EFFECTS

Proper nutrition is necessary, most specifically protein! Nutritionists recommend less than one gram of protein per kilogram of body weight or less to maintain health, but more than two to three grams of protein per kilogram have been recommended for weight gain. Protein is used for growth, repair and hormone production. Only twenty to thirty grams of protein can be used at any time except following exercise or fasting; additional protein ends up being stored as fat. This supports eating several small meals throughout the day.

The great Paul Anderson and Doug Hepburn and others famous for their muscle mass put an emphasis on liquid protein because liquid foods are easier to digest in greater quantities. The liquid protein can be consumed during or immediately following exercise. Michael Salvanti, who put a lot of effort into studying what it takes to increase muscle mass, gained twenty pounds in four months, after not gaining any weight in the previous four years, by drinking eight ounces of his protein shake.

Salvanti scheduled his shakes as a part of his training program. Consuming protein and carbohydrates right after lifting has also been shown to increase insulin release and speed up recovery.

THE IMPORTANCE OF STRESS ON THE BODY

Research has shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow. If someone asked me what they should do to add some serious amounts of muscle, I would recommend three sets of 8 to 12 reps with all the weight that you can handle for the bench press, bent over rows, combined with a light set of 8x12 reps for full squats, followed by an all out set of 20 in the parallel squat.

I would finish each training session with stretching and cool down, light aerobic work and a large protein added shake. On non-lifting days it is essential that you rest and work out the kinks with a swim, or walk or light bike, but do nothing that involves impact. Best of luck and remember, "luck is when opportunity meets preparation."

REFERENCES

1. Ditullio. The Development of Physical Strength.
2. Kraemer. Hormonal Mechanisms Related to the Expression of Muscular Strength and Power.
3. Medvedyev. A System of Multi-year Training in Weightlifting.
4. MacDougall. Hypertrophy or Hyperplasia Strength and power in Sports.
5. Silvanti. The Production of Muscular Bulk.
6. Siff. Super training.
7. Strossen. Super Squats.
8. Zatsiorsky. Science and Practice of Strength and Power.