Every Shake Is Not a Short Cut to Weight Loss

 Fitness Nutrition  No Responses »
Feb 272013
 

Many diet plans are advocated for those aspiring to lose weight. Some of these do help the user to get rid of the flab. But the difficulty with many of these is that a lot of sweat and toil has to go into the preparing of the diet plan meals. Some diet plans may even need the cooking of five or six meals every day. That would be beyond the scope of an average human being, especially of those, who have a full time job that takes up most of their time or have a bustling family to take care of.

Every Shake Is Not a Short Cut to Weight LossWeight loss shakes are touted as a short cut to weight loss, free of the thorns of elaborate cooking rituals. However, all such shakes are not the pathways to good health. Some may even take you the wrong way. Given below are the names of some that are the right paths and others that are not.

Right size smoothies are shakes that are supposed to melt in your mouth and are touted as things that will satiate you and reduce your craving for eating. Sure, anything that helps to reduce food intake will help in weight loss. However, it is important to know the ingredients of a product, and you could have knocked me down with a feather when I found out that these smoothies contained Acesulfame K and Sucralose, both of which are chemical sweeteners and are not recommended to be a part of any healthy diet. Slim Fast, another equally advertized shake, is nothing other than chocolate milk in a diet plan garb, except for the addition of a few vitamins. It will work out much cheaper for you to take a cup of hot chocolate at home and swallow a vitamin pill after that.

Coming to Medifast shakes, you have to agree that they indeed have a lot of variety. Their diet plan is simple and lots of people seem to have benefitted from it. However, when you look at the nutrients they contain, it is difficult to accept that a Medifast shake can be a substitute for a meal. Further, this too contains the artificial sweetener Acesulfame K.

Vega Complete Whole Food Health Optimizer is better than any of the above. In fact it is one hell of a shake and I would not have believed that someone could fashion something so good until I actually saw it. There is nothing artificial in it, and not only is it vegetarian but it is vegan as well. But very few people are vegan, and for others it is not very important since they have other sources for their protein requirements.

Shakeology, however, is the queen of all weight loss shakes. It contains no animal products except whey protein, and contains an array of nutrients which include supergreens, probiotics, antioxidants, and digestive enzymes. It removes toxins from the body and improves the body’s ability to absorb nutrients. It aids weight loss by reducing the craving for unhealthy foods. Above all, it tastes excellent.

Weight loss shakes are a dime a dozen these days. Some of them are really beneficial, and some require no cooking at all. But the onus is on you to check their ingredients and correctly understand their working before investing in it.

 

Want more tips on living healthy? Check out Harvest Nutrition’s blog for awesome, up-to-date nutrition tips.

Do I Need To Eat Protein Every Three Hours?

 Fitness Nutrition, Metabolism, My Personal Evolution  No Responses »
Feb 142013
 

You were told to eat protein every three hours or else your muscles start breaking down.. or in other words you start losing hard-earned muscle mass. Is it true that you absolutely must eat protein every three hours then?

What if you don’t? What happens then?

Actually, you could be just fine without eating protein for up to 16 hours, but under certain conditions. And, you’ll see what these are below.

Here are two possible scenarios:

  1. Eat 30-40 gr of protein every three hours, or
  2. Eat 50 gr + every 8-16 hours

What?

Skip 3-6 meals?

Well, it’s possible.. and actually quite beneficial in my case (and in the case of a lot of other people, who eat on the basis of the Intermittent Fasting principle).

1. Eat 30-40 gr of protein every three hours

Suppose this is a liquid meal – a whey protein shake and fruit or oatmeal or whatever you like to put in your blender along with the whey protein. We now know that the amino acids from the whey will last you at least 3-4 hours if not even longer.

How is that? Simple. If there are other foods (fiber, carbs, fats) in your whey liquid there is a big chance that they will delay the absorption and release of whey in the form of amino acids.

In other words, if your entire daily diet regimen consists of liquid meals, I guess it’s fine and in fact you may need to eat every 3-4 hours, but even this idea could be contested (see below).

But, if instead of an entirely liquid whey-containing meal you eat a “real” solid meal with meat, eggs or dairy then the digestion of proteins takes far longer than 3-4 hours. That’s right. Even if your stomach feels empty your body is still getting a supply of amino acids from your previous solid meal – some times for up to 24 hours (depending on what type of protein and how much).

Now, let’s look at the other alternative.

2. Eat 50 gr + every 8-16 hours

If you are like me and your last meal for the day is before 9 pm and your next meal is the next day after 1 pm (16 hours later – Intermittent Fasting lean gains style), then you’d really appreciate the second option.

And, if you do it right your muscles will be just fine (your fat levels won’t be.. but that’s good, no?).

We now know that after loading with 100 gr of glucose 16 hours later only 50 percent of the glucose supply comes from protein (here is a lot you can read on Survival in Starvation).

In my book this means that I’m just about starting to cannibalize my muscles by the time I am having my next meal.

The trick is 1) to eat enough complex carbs, which loads your liver with glycogen so that you don’t have to resort to using aminos early on during the night (or long day), and 2) to eat enough solid protein, so that when the body finally resorts to aminos they come from food, not your muscles.

A word on carbs: I’ve always thought that I must keep carbs to a minimum, but it turns out carbs are not the problem really. What’s even better when you fast even when you eat more during a meal you still end up eating less net calories for the day. To say it differently, now I can eat a large meal with a good amount of carbs even in the evening and still lose fat (but I still keep grains to a minimum… and no wheat/gluten).

In summary, if you do it the right way, you don’t have to eat every 3-4 hours. In fact, you can literally eat 2-3 times a day and feel and ultimately look better (assuming you are following the two simple strategies from above).

The Science Behind Pre-workout Supplements

 Fitness Nutrition, Metabolism  No Responses »
Feb 012013
 

However much you love the training, sometimes it’s tough love. Finding the motivation to just get to the gym can be hard.

If you overcome the resistance of a long day at work, you then need to find the mental and physical energy to train with maximum intensity and sustain that level until you hit the shower. This is where pre-workout supplements offer genuine science-supported help.

The resistance to train – why a pre-workout supplement makes sense?

Many people think their failure to get to the gym or train poorly once they’re there is down to pure laziness and a lack of will power. But more often it’s due to genetic and lifestyle factors that negatively impact your capacity to train hard.

‘Empty on mental energy’

In the book the 4 Hour Work Week, author Tim Ferris suggests we usually only have certain amount of mental energy to expend per day; once it’s burnt up you’ll find it hard to do anything with motivation and drive.

This means after a long day your brain chemistry can literally be running on empty (depending on your body clock you may also feel like this before morning workouts!).

Caffeine and guarana

The most famous and research proven way to legally and safely reverse this ‘downer’ is with 1,3,4-trimethylxanthine – more frequently known as caffeine! The nutrient is absorbed quickly in 20-30 minutes and has two key benefits when found in a pre-workout supplement:

1. Increased dopamine production and CNS activity in the brain – increasing feelings of happiness which makes you more likely to think of the gym positively rather than a chore and boosting strength.

2. Adenosine receptor inhibition – reducing tiredness and flipping on the ‘beast mode’ switch pre-workout.

One of the great things about taking caffeine before training (often from guarana in pre-workout drinks) is its benefits extend into the actual workout and all the way through your session. Caffeine doesn’t just boost strength via CNS activation, it also reduces your perception of pain and hard work. Net result – those 5 x 5 squats and deadlifts suddenly feel less daunting!

Finally, the nutrient promotes increased fatty acid release and stamina.

Effective per-workout dose: 100-200mg of caffeine*(*do not exceed the recommended dose on your supplement)

L-tyrosine – caffeine’s synergistic counterpart

Tyrosine-caffeine stacking has been used for a long time to enhance physical performance and they’re frequently found together in good quality pre-workout formulas. Tyrosine enhances the production of catecholamines, commonly known as the flight or flight hormones, including adrenaline. In terms of pre-workout impact, tyrosine tends to make you feel more alert and subtly ‘psyched-up’ to train. After a long day it can take you from ‘can’t be bothered’ to ‘I’m up for this’.

Effective dose: Around 1000mg of tyrosine

Beta-Alanine – Improving muscular performance with pre-workout nutrients

Beta-alanine is a non-essential beta amino acid that is known as non-proteinogenic, since it’s not thought to contribute to the building of proteins. On the face of it, it doesn’t sound good. However, this couldn’t be more wrong – beta-alanine is a very effective pre-workout ingredient. When you train hard your muscles split adenosine triphosphate molecules to generate energy, leading to the production of lactic acid and H+ (hydrogen) ions. The rapid increase in intramuscular acidity leads to muscle fatigue and contractile inhibition (the ‘burn’ and muscular failure).

Intense muscle contractions >> ATP breakdown >> Lactic acid & H+ build-up >> High muscle pH >> Muscle fatigue

This is where beta-alanine is a winner. The nutrient enhances the synthesis of muscle carnosine, which acts as a metabolic buffer against H+ rises in muscle pH. This means beta-alanine (by increasing carnosine levels) enables you to maintain forceful muscle contractions for longer during sets of weights, enhancing workout intensity and growth potential.

Beta-alanine also has an acute impact – meaning it only needs taking before workouts to feel the benefits. Pre-workout supplements that stack the nutrient with citrulline malate may further enhance resistance to fatigue during training, since the nutrient removes metabolic toxins such as ammonia.

Effective dose: 2000mg beta-alanine

Getting a good muscle pump – Arginine Alpha-Ketoglutarate

The amino acid l-arginine has been a gym classic among weight trainers for decades, most notably for its ability to support nitric oxide synthesis, blood flow and GH production. Most weight trainers report that arginine provides them with enhanced muscle pumps, forcing blood and nutrients into the cell, potentially leading to a better growth response. Arginine alpha-ketoglutarate provides a very well absorbed form of the amino acids, which is why it’s the preferred form to take pre-workout. Supplements also containing l-lysine stacked with arginine may offer further GH boosting benefits.

Effective dose: 3000mg AKG

Pre-workout nutrients – the final word

In summary, a stack of pre-workout ingredients comprising caffeine/guarana, l-tyrosine, beta-alanine/citrulline malate and AKG will get you to the gym with the drive to workout, help you train with more toughness, boost the weight and reps used, maximise nutrient delivery and enhance your muscle pump. Even better results may be obtained by using a supplement that also includes glutamine, taurine, lysine and ginseng. Good quality pre-workout drinks contain some of the most research-validated ingredients. Because their impact can be felt the very first time they are used, it’s also easy to gauge their effectiveness.

Article written by the nutritional experts at muscle building supplement firm Sci-MX. Find out more about @scimx on Twitter.

Why People Use Dietary Supplements

 Fitness Nutrition  No Responses »
Jan 212013
 

Initially dietary supplements were designed for scientific purposes with the idea to ease the life of people like the astronauts. Do you remember the time when we were studying in school that we can eat like the astronauts? People were laughing but it has become true. Modern times are very hectic and human beings quickly adopt new ways to maintain health, lose weight and gain muscles.

Drying herbs and preserving them is an ancient way which is utilized since the humans exist. We just rediscovered their tricks and developed new technologies. There is no doubt that taking supplements in forms such as pills, shakes and teas makes our life a way easier than before. Even more, now we have chewable supplements, baths and patches. Can you imagine your life without them? I think you will agree with me that the answer is no.

Simply picture yourself going to China or visiting some desert to find the right remedy for your needs. Why should you do it if you can find it pretty much everywhere including your neighborhood? It is nicely packed with all instructions and support and more importantly with guarantees.

Content and Easy Usage

The most valuable thing about supplements is that they contain a lot of micronutrients gathered together. You will find fundamental building blocks in them such as vitamins, minerals, fatty acids and amino acids. Modern dietary products have strong antioxidant properties to serve not only weight loss needs but also to enhance health.

Additionally, these days we have specifically created products for different age and gender. There are available various dietary supplements for women and men that provide them with all required components.

People don’t have time and nerves to boil, cut, dry and preserve different spices and herbs anymore. Definitely you will chose for example to take a shake or a pill rather to do all the above. So, you have easy usage, the right dosage and all necessary ingredients in your supplement.

Media Influence

The other reason of why people use dietary supplements is the influence of the media. They announce the newest dietary product, take interviews with doctors and other specialists and show clinical studies on TV. People love new things and they are eager to try them. Then your friends start using the same fat loss remedy and when they are happy with the results, they talk about it and you got involved without realizing it.

Following Celebrities

Not all people follow celebrity’s examples but many people want to identify themselves with some popular stars. This is very typical for the younger audience who will use exactly the same methods to solve their issues related to health, beauty and weight loss.

Celebrities who are endorsing the latest dietary supplement may put very powerful impact over the average men and women. We know everything about them; pregnancies, diseases and their battles with obesity and cellulite. Thus when you see incredible changes of your favorite Hollywood star as a result of the newest weight loss pill you will follow her.

People Love Fast Results

Dietary supplements for weight loss are based mainly on organic content. There are some others which are entirely synthetic but people prefer the natural ones. They are created by blending very rich in essential nutrients active ingredients. Technologies allow smart coating of the capsules by using vegan components. This is important for the vegetarians and prevents from stomach irritation. Also, they make the tablets small so people can swallow them easier.

The most important reason for taking supplements is that they provide faster results. It’s fact that there are many organic substances that allow better absorption and quick body responds.

In the end, if you are one of those people who are looking for dietary products make sure that they are legitimate and consult your dietitian or physician before taking them.

Weight Loss Tip: The Importance of Stable Insulin Levels

 Fat Loss, Fitness Nutrition, Hormones/Testosterone, Obesity  No Responses »
Jan 112013
 

Insulin is an important hormone that plays many roles in the body, namely turning food into glucose, a primary source of energy for the body. High levels of insulin have been linked to a number of health problems and there has always been debate on whether high levels contribute to obesity or obesity increases the amount circulating in the body. A clearer understanding of this issue is key in fighting obesity and facilitating weight loss; recent research suggests high insulin levels come first and if this is the case, there is a lot we can do to keep them stable and under control.

Research

While studies in animals cannot be used to make any definitive conclusions about what is going on in the human body, they often can offer interesting information that does turn out to be true for people as well. A study that was published in December 2012 suggests that rather than obesity causing insulin levels to rise, high insulin levels contribute to obesity. Researchers came to this conclusion by observing the effects of eating a high-fat diet on mice with low and high insulin levels—those with lower insulin levels did not experience any weight gain; they did not eat any less food either. For many years, studies have linked insulin use with weight gain and this study is consistent with those findings.  Researchers note, that as of now, drugs designed to block insulin have come with bad side effects, but that insulin levels can be properly controlled through following certain types of diets and eating in certain manners.

Choosing the Right Carbohydrates

Carbohydrate consumption is the biggest influence on insulin levels and when it comes to keeping them stable, this is priority number one. By now, you are probably very familiar with ‘’good’’ carbs and ‘’bad’’ carbs and why they are so. Good carbohydrates, such as whole grains, fruits and vegetables, are rich in fiber and break down slowly in the body—this more tempered process lends itself to a steadier release of insulin. ‘’Bad’’ carbs, such as sugary foods and drinks as well as refined foods, such as white bread, break down very quickly and lead to large spikes of insulin.

When it comes to keeping insulin in check, you naturally want to focus on the good carbohydrates. It is important to note however, that you need to watch your intake of even good carbohydrates, such as potatoes, yams, and whole grain breads and pastas because they are still very high in carbohydrates. As for non-starchy vegetables, such as broccoli and peppers, you do not have to worry about how much you eat since their carbohydrate content is very low. As for fruits, you want to focus on whole fruits and less on juices and dried fruits, since they are both higher in sugar.

Eating a Mix of Nutrients during a Meal

Another key to controlling insulin levels is eating a mix of nutrients during a meal. Eating just carbohydrates, especially heavier ones such as breads and pastas, during a meal will lead to higher insulin levels. Furthermore, meals high in carbohydrates and low in fats and proteins do not prompt your body to produce the signals that let your body know when you are full—this means you will eat more than you need to feel satisfied, which will surely thwart weight loss efforts. Lastly, high-carbohydrate meals may increase levels of ghrelin, the hormone that stimulates appetite, which means that you will end up eating again much sooner than you should.

Proteins and fats help temper insulin levels in many ways, particularly by slowing down the digestion of carbohydrates. These nutrients also help increase satiety, which means you will eat less—a major tenet of any weight loss plan. When it comes to proteins, remember that there are plenty of plant-based ones, so do not rely just on animal foods such as meat and dairy. Particularly rich sources of vegetarian protein include seeds, nuts, legumes and soy products, such as tempeh and tofu. Not only will these foods provide you with protein, they offer fiber and a rich store of a variety of vitamins and minerals.

Other Tips

To control insulin levels, you not only want to focus on what you eat, but how you eat as well. Eating smaller meals throughout the day rather than three big ones may help keep insulin levels stable. However you eat, make sure to eat regularly—going too long in between meals can lead to a huge insulin surge when you finally get something in your stomach. Getting less than eight hours of sleep a night may raise insulin levels; make strength training a regular part of your exercise routine as higher muscle mass has been shown to lower insulin levels.

Kelli Cooper is a freelance writer who specializes in health and wellness content; she is passionate about healthy living and hopes her articles help people live healthier lives.

How to Lose Weight after Pregnancy

 Fat Loss, Fitness Nutrition, Training and Exercise  No Responses »
Jan 072013
 

Almost every woman who has given birth has wished to return to her former figure as soon as possible. My wife certainly tried everything she could, and I can only say that I am very happy I was able to sway her from trying some of the more extreme weight loss solutions available to new mothers. In fact, giving birth is one of the most traumatic things the human body goes through, and to go on a diet right after it is similar to starving yourself while undergoing chemotherapy.

My wife did lose the weight she wanted to lose but she did it by using these five rules I set up for her after picking through the hundreds of advice books and sites she found.

Make Sure You Get Enough Sleep

Having a baby who needs to be fed and changed two hours can be a nerve racking experience, and consequently many parents don’t get enough sleep after having a child. The problem with that is beside the obvious side effects of sleeplessness, like short attention span, inability to focus, and lack of a regular routine, you also tend to put on weight.

Weight gain happens because as the body is trying to compensate for the lack of energy created by sleep deprivation, it takes in more nutrients. However sleep is essential if you are trying to feel full of energy, and no matter how much food you eat, it will not be enough.

Stay Away from Diets

Like I said before, a birth is a very rigorous experience for the body so it is generally not a good idea to go on a diet right after the baby arrives. Not only are you endangering your health but there is also a chance that you will get stuck at your current weight. There are several studies that have shown that all animals tend to go into panic mode under certain conditions and then they simply stop using up their fat stores and go into a slow fat burning system in order to compensate for the lack of nutrients. Childbirth and the postpartum period is such a condition. Of course, no studies have been done on humans yet but it has been proven on, so it stands to reason that it may well have a human counterpart.

Eat Super Foods

Of course there are a number of things you can do to speed up postpartum weight loss, and these are the things that nutritionists typically recommend. You can begin to eat the so-called “super foods” that will give you a lot of energy with very little cholesterol. Fish is extremely good, particularly salmon and tuna, because they have a lot of omega-3 fatty acids. Milk and yogurt are also essential because many women don’t consume enough calcium, even when they are not pregnant or caring for a newborn. Last, remember to stay on top of your protein needs with some lean meat like turkey or beans, especially if you are a vegetarian.

Exercise

You have probably been warned by your doctor that you should not do strenuous physical exercises for the first months after giving birth. And they are absolutely correct! But still, taking a long walk with the baby in the stroller does not fall into that category and it will really help you get back your tonus. Even here moderation is key, but it will really help you get back to that perfect figure. It will also help you get ready to start working out again when the time comes.

Drink Lots of Water

You’ve probably heard this one even before you got pregnant, but it is even more important to drink lots of water after having given birth. You lose a lot of fluids following childbirth, and your body is working extra hard to heal itself so plenty of water is very important. In addition, if you are breastfeeding you will need to drink even more water so the baby has plenty of milk. For example, if before childbirth you were drinking two liters of water per day, now you should be drinking at least three liters per day in order to keep well hydrated.

In summary, getting enough sleep, eating high energy foods, doing moderate exercise like walking, and drinking plenty of water are all important things to do as you recover after having a baby. If you do these things, you’ll find yourself well on your way to your pre-baby weight.

Author:

John Newman contributed this guest post and she wrote many of health and weight loss articles before. She also writes on First Weight Loss Clinics to help people discover pros and cons of using clinical methods of weight loss.

Two Simple And Proven Ways to Lose Weight

 Fat Loss, Fitness Nutrition, Training and Exercise  No Responses »
Jan 062013
 

Weight is an issue that many people deal with, no matter how old they are or where they live. A person that wishes to cut back on the pounds may wonder about how to do so successfully. They may spend many sleepless nights trying to come up with a suitable and time friendly solution. However, few things are proven to work as well as getting in a good exercise routine and eating less. But how can you, especially if you have never attempted such a thing before, take advantage of these proven options? What can and should you do to succeed?

Dieting and Eating

If there are any unhealthy foods in your home such as candy bars and potato chips make sure that they are removed as soon as possible. Should you keep them in your home you will only find yourself tempted to eat them. Some people snack on things that are bad for their bodies because they are bored and cannot think of any options. If you replace what is found in your kitchen with carrot sticks, walnuts and other positive items, you will do yourself and your loved ones a favour.

Just because you are making changes to the foods that you eat does not mean that you have to feel deprived or unhappy. If you want to be satisfied with what goes on your dinner plate consider looking for recipes. You can find dish ideas at your local bookstore or library if you want a physical book to look through. However, if you lack the space or simply want a specific kind of recipe, consider looking on the Internet. There are many websites that can give you ideas on what to cook, especially if you have food allergies or other specific needs.

Exercise

In order to get in shape you will need to take on some kind of exercise routine. It may not be easy for you to get anything done if you cannot stay motivated, however. When coming up with a program for yourself, make sure that you add in prizes or rewards for certain milestones. Tell yourself that when you have run one mile you will treat yourself to a movie; convince yourself that after a week of exercises you will try a new food from the local grocery store. Once you have something to look forward to everything will feel easier.

Do not try to do too much at once, especially if you have never exercised before. If you attempt something that is beyond your skill level you could injure yourself. Talk to your doctor or hire a personal trainer to find something that works best for your body.

When it comes to losing weight, few people would contest that something works better than exercise and cutting back on unhealthy foods. You cannot hope to succeed at either of these things, however, if you do not put real thought and work into them. The tips found above can help you if you are willing to consider them.

- – -

Sarah writes on behalf of Team24 a healthcare jobs specialist. Team24 work within locum recruitment and are always on the look out for qualified doctors and nurses nationwide.

What Is The Best Sweetener?

 Fitness Nutrition, Obesity  No Responses »
Dec 112012
 

What is the best sweetener… when you absolutely must use one?

So, you want to be healthy and lean and fit.. but once in a while you want to sweeten your oatmeal with something… and you always reach for that little bright colored package of.. 0-Calorie artificial sweetener.. You’re thinking, “It’s not going to affect me at all – it’s 0 Calories.”

Well, you may be wrong!

What Is The Best Sweetener?

What Is The Best Sweetener?

A brand new research paper came out (in fact it’s December now and it’s actually published  in the Appetite journal, Jan. 2013 issue) that studied rats fed yogurt sweetened with saccharin (the yellow package), another group of rats fed yogurt sweetened with aspartame (the blue package) and yet another group fed yogurt and sucrose (sugar).

The saccharin and aspartame are 0-Calorie artificial sweeteners. In other words they don’t add calories to whatever you’re eating, as opposed to sucrose, which has 4 Calories per gram, as we all know.

So, you’d think that the rats did better weight-wise on the artificial sweetener and yogurt diet, but they didn’t. In fact both – the saccharin and aspartame groups gained weight (given all their total calories were similar and they were exercise restricted) and the sugar and yogurt group didn’t gain weight!

What? Sugar is not bad for me?

Well, apparently if you have to choose between high-intensity vs sugar you’d better go with the sugar..

If you ask me, I’d say try with no sweetener at all so you can star getting used to more bland food and you don’t need a sweetener. But, in all honesty, I personally DO NEED a sweetener and I do use a sweetener, so I perfectly understand if you feel the same way. Just don’t use the artificial sweeteners… Go for the sugar instead.. and make it a rare occurrence… and make sure it’s in moderation. There is no need to go all out on the sugar and make a jam out of your oatmeal in the morning. The research I cited is not a “green light” for something like this. I repeat, IT IS NOT!

 Older Entries