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Are Low Carb Diets better for losing body fat?

A common belief is that a reduction in the consumption of carbohydrates will directly result in a reduction in body fat. Generally, the rationale behind this, is that less carbohydrates in their diet will result in less insulin, the ‘fat storing hormone’, being released and thereby storing less body fat.

 

In the context of fat loss/gain, caloric intake is important and carbohydrate intake is not.

Although studies have shown that those who consume more sugar gain more weight (Ruanpeng et. al. 2017), these studies do not compare groups consuming high carbohydrate diets and low-moderate carbohydrate diets with equal caloric intakes.

 

When calorie intake is controlled, i.e. both groups consume the same number of calories, differences in weight loss are not significant. (Te Morenga, 2013)

 

Understanding Energy Balance:

This is because weight loss is determined by energy balance. When we consume more calories than we expend then this puts us in a calorie surplus, meaning there is an excess of calories i.e. energy. When this occurs, this surplus of energy is stored as increased weight. Other factors determine how this weight is added. For example, if protein intake is high and someone is regularly resistance training, then more of the added weight is likely to be gained as an increase in muscle tissue. However, if someone is not resistance training, protein intake is low and sleep duration and quality is poor, then the vast majority of this added weight will be an increase in fat mass.

 

Satiety Matters:

People often over consume on calories due to their diet involving many foods that are not satiating. This can be why people have successful results when reducing carbohydrates out of their diet, because their over consumption of calories may be due to their previous diet having many low nutrient, low satiating sources of carbohydrates, such as sweets. Where some people then go wrong, is blaming all carbohydrates such as sweet potatoes and fruit, which have been shown to be much more satiating.

 

Overall, selecting meals to consume on your diet when fat loss is your goal, the only significant factors should be calories, protein (amount needed will be determined by your age), satiety (how full it leaves you feeling), nutrient density (the amount of beneficial nutrients in a food) and most importantly, how much you enjoy the meal. This is because adherence to a plan is going to be crucial. If you don’t believe you can eat like this for the rest of your life then it’s simply too strict.

 

 

 

 

 

 

 

 

References:

 

  • Ruanpeng, D., Thongprayoon, C., Cheungpasitporn, W., & Harindhanavudhi, T. (2017). Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis. QJM: An International Journal of Medicine110(8), 513-520.
  • Te Morenga, L., Mallard, S., & Mann, J. (2013). Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. Bmj346.

13 Tips to stay strong through the Corona pandemic while in isolation

After speaking to several clients and friends I hear that a lot of people are feeling the isolation and are going a bit around the bend.
I have put together a few tips I can really help you through these next few weeks, these are good habits to use within everyday life also.

1) Gratitude – Write down three things you are grateful for each day with pen and paper or on your notes on your phone, or even just in your head.

Here is what I am grateful for today: I’m grateful, that the sun is shining, I am grateful that I get to exercise today and I am well enough to exercise, I’m grateful for the extra time I have to read the pile of books that have been accumulating that before all this I would never have time to read. I could go on all day the are always things that we can be thankful for how ever tough life gets, picking 3 is a piece of cake.

2) Exercise – you have so many options: Go for a run, go for a walk, if you are lucky enough to have training equipment or a gym at home get that training session in, if you don’t have any training equipment at home follow our at home no equipment workouts. Our coaches are offering remote training services where we can train you through Zoom, Face Time or Skype, contact us to book in for a session if you are lacking motivation or need help laying out and organising your routine. Right now, we have a lot of time on our hands so there is absolutely no excuse not to be exercising unless you are unwell.

3) Sun light – Try and get at least 20 minutes of sunlight directly onto your body each day now the days are getting longer are we are no longer having to work inside an office get outside get sun light directly onto your body absorb that vitamin D that your body has been craving all through the winter.

4) Morning Light – Don’t let your phone be the first light your eyes see first thing in the morning now we have time to go outside and allow our eyes to absorb the natural morning sunlight play which does wonders for our circadian rhythm this will help you feel less stressed help balance out your hormones and also help you get a really good night’s sleep.

5) Breathing exercises – During these worrying times it is natural for our body to be in a sympathetic stressed state breathing exercises really help put our body back into Para sympathetic where we can be in a relaxed state of recovery. On Saturday I will be releasing a video with a mobility routine and a breathing exercise routine but if you would like to get on it straight away here is a little template for you: try to inhale through the nose and out through nose when you inhale, inhale as deep into the belly as you can try and inhale for five seconds, at the bottom of the inhale hold for five seconds then exhale for five seconds at the top of the exhale hold for five seconds then inhale again try to repeat this for at least five minutes and build yourself up for 10 minutes. I promise you; you will feel amazing when you add this to your daily routine.

6) Mobility – Do some form of mobility every day when you get into the routine of doing a mobility routine everyday your body will feel loose and amazing it will help with all the resistance training that you do are there any sport related activities that we do like running or cycling etc.

7) Learn something new – Use the spare time to try and advance your skills in a certain area it could be learning a new language, reading a book that you’ve not had time to read, Or even learning about a certain subject that may help you with when you go back to work. If you can’t think of anything, I challenge you to learn following three things: meditation, breathing and mobility. You may ask yourself why I chose these three things the reason is that I know how much of a positive impact it can have on anybody in any situation.

8) Play games – Growing up in the mid-80s and 90s I remember playing a lot of games, get the chess board out, get the family together and play a board game, Try not to spend the whole day in front of a screen as it’s very stressful for the body and is a major disruptor of our circadian rhythms. If you play games is great for the mind it stimulates pathways in the brain, improves creativity and it’s also a lot of fun.

9) Cook recipes with the family and eat together- Get the whole family together and cook together, get the kids involved if you have children eat the food you have made together as a family. this time we have now is very precious make the most of it be together with whoever you live with and get creative. Maybe try out some of our Soma Fitness recipes and send us some pictures.

10) Plan for when all this is over – create an action plan off what do you want to do when all this is over. This could be a fitness related goal, business goal or even a family reunion with family members we have been isolated from. Don’t wait till it’s all over to start planning, plan now and review it as the weeks go by you might add some things or change somethings take 30 minutes each day of alone time to think and reflect about your plan. If you have a fitness goal speak with your coach communicate with each other and start planning so you are ready to rock and roll once all of this is over.

11) Watch a comedy – Laughter is such a powerful medicine, instead of watching intense programs on Netflix put some comedy on and get a good dose of laugher into your routine.

12) Help someone- this doesn’t mean you have to go out and physically help someone unless you’re caring for an elderly relative then yes of course, this could be just picking up the phone and calling someone but you may know is alone at this moment in time or doing a food shop for an elderly neighbour, or connecting with an old friend that you haven’t spoken to in a while.

13) Eat healthy nutritious foods – We have time on our hands to plan prepare most of our meals use this time positively try to eat nutrient dense foods including fruits vegetables and good quality meats. The more nutrients in the body the stronger the body and the stronger the immune system. Don’t use this time to overindulge and drink alcohol in excess this will not positively impact your health or your immune system.

The natural roots are doing a delivery/shipping service for immune support packs:

PLACE YOUR ORDER TODAY

I hope these tips help and if anyone else has got anymore tips or ideas please let me know and send me an email of what you have been doing with your free time and we can post a weekly accumulation what everyone has been doing and bounce ideas of each other.

Wishing you all a great day!