It’s scary how fast time flies, isn’t it?

April 15th marked the beginning of the first ever Dietriffic 30 day challenge.

I wanted each of us to challenge ourselves, push past barriers, and change the mindset that says “I can’t exercise every day!”

Lots of you committed to the challenge via the comments section under the original article. I also had emails, Facebook messages and Tweets about what you were doing, when and how it was all going. I loved that!

Having just finished the 30 days I can say that the challenge went extremely well.

It is certainly something I would recommend you try if you didn’t get a chance to join this last challenge. And, it is definitely something I want to do again.

30 Day Challenge: My Experience

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When I started out with this challenge, I had no idea what to expect.

I set myself the challenge of doing 100 dumbbells swings each day, initially using a 15kg weight, then on day 19 I switch up to a 20kg weight for a more challenging workout.

Dumbbells swings weren’t new to me. I have been working on them for a while now, but not as consistently as this.

I noticed that by doing the swings everyday, there were significant (and fast) improvements in my strength.

It was really encouraging to see what you can do with a little bit of determination and a steady routine.

There were days when I delved into my swings the minute I stepped out of bed with heaps of enthusiasm.

But, there were also days when I missed my morning workout, and it kept getting put off until later. On those days “later” ended up being waaay later, and that is when I noticed a complete lack of energy to get through the routine.

So, I discovered that, for me, morning is most certainly the best time to exercise.

1. Do what’s important first

My husband and I were talking recently, and he related this idea of doing what’s important in the morning, before what’s necessary takes over.

I suppose this concept is often discussed in terms of work productivity, but it’s a really great practice to apply to those really important areas of your life where you want to see an improvement.

Most of us have the highest energy early in the day, and the fewest distractions.

So, focusing without interruption, on the highest value task, gives you the opportunity to see amazing results and accomplish a lot in a short period of time.

Remember, willpower wanes as the day extends, so get your workout in when you get up.

When I didn’t exercise before breakfast, I found it so much more difficult to gear myself up for it later in the day. And, as it got closer to bedtime, my motivation to swing that dumbbell was almost nonexistent!

If you struggle with exercising consistently, I recommend you try a similar challenge on your own.

Habits are formed by doing something everyday, so don’t underestimate the power of simply taking one exercise and doing it everyday. Take another look at my original article for ideas.

2. Just make a start, the rest will follow

Another important lesson I picked up through doing this challenge is the importance of just getting started.

I’ve talked about this in the past, but this really shone through in the last 30 days.

By just getting out of bed, putting on your training shoes, and making that start, you can usually get through the mental and physically tough part and find your exercise groove, even on the most difficult days.

Some days you feel like your effort is so poor, but at least you’re doing something.

You always feel better for it. Fact.

3. Accountability is incredibly effective

You know I’m big into accountability, but it is even more firmly established in my mind in the last 30 days.

There were certainly days during the challenge where I really didn’t want to do those swings.

But, I felt a sense of guilt to all the other challenge participants out there completing their challenge for that day.

I also didn’t want to have spaces showing up beside my name… that would not be very encouraging for others.

And, I felt a sense of commitment to the cause/community/tribe… whatever you want to call it :)

So, half hearted as it was at times, I ‘showed’ up nonetheless, and I am extremely thankful to all of you for helping me to do that.

Anyway, here are some lessons, revelations, and results from a few of the other participants.

Be inspired by what they say…

30 Day Challenge: Your Experience

4. Expect improvement in your times and strength

I think it’s safe to say that all of the participants who publicly recorded their times or reps could note an improvement over the 30 days.

Whether this improvement was the ability to go from holding a 26 second plank, to 1 minute 9 second plank. Or, whether it was going from 15 crunches at the beginning to 33 crunches at the end.

Other forms of achievement were noted in the ability to advance exercise technique.

One participant found she could move from a doing a plank on her knees to a full plank during the 30 days. That showed a significant improvement in her strength and stability by simply doing this exercise everyday.

5. Weight loss is a possibility

The idea behind this challenge had absolutely nothing to do with weight loss. It was more of a mental workout to build positive habits, and improve consistency to exercise.

However, a couple of my Big Fat Cure members, also took part in the 30 day challenge, and tweeted their results.

After 2  weeks of the 30 day challenge, and 1 week on the Big Fat Cure program, one member had lost 6 pounds.

Another longer-term member of the program experienced a loss of 4.5 pounds by day 4 of the challenge, doing it alongside the Big Fat Cure diet.

6. You will feel motivated

My husband started the challenge doing burpees, but quickly remembered just how much he hates doing them!

However, what the challenge did was trigger his desire to start running sprints again regularly, something he hasn’t been doing for months.

7. Don’t forget to warm up

On the downside, Helen found out the hard way the importance of warming up.

She started doing planks, but without doing a warm up first she unfortunately pulled a muscle.

While this isn’t fun, it is a good reminder to all of us of the need to warm the body up properly before jumping into a workout. We can all be sloppy on this one.

She says, “I am a perfect example of what not to do, painful as it is to admit it.”

Wishing Helen a very speedy recovery!

Others got in touch via Twitter. It was interesting to see how each experience was so different…

8. Accountability helps stickability

I learned that exercise cannot be done properly at night… I had a sense of achievement knowing I was doing good… I found that doing one excercise I ‘wanted to do 3/4 more… The accountability helped my stickability. ~Ruth

9. Choosing one activity makes exercise achievable

The extra motivation of #Dietriffic30DC really helped me keep going. The way it seemed achievable too, convinced me to try it! ~Glenn

10. Exercising at night is difficult

I learned that trying to keep up with a challenge at 10pm is much harder than tossing it in before a morning shower! ~Carley

11. Your body quickly adapts with a consistent routine

Within 15 or so days, my body had adapted & needed more. That’s consistency… Something I learned was that it needs to remain challenging or the boredom affects compliance. Adjust accordingly! ~Taleen

So there you have it, the first ever Dietriffic 30 day challenge, a success, and definitely something we will be doing again very soon.

Thank you all so much for taking this challenge with me.

For stepping outside of your comfort zone, and allowing yourself to grow as a result.

Don’t stop the process now. What is the point of exercising consistently for 30 days, then giving up?

Let’s keep going… onwards and upwards everyone! :)

A few weeks ago my husband called me over to his laptop to show me a news article he had been reading on the BBC.

The small town where we both grew up is apparently, “ranked number two in the top 10 places in the UK for poor heart health.”

Back in 2007, official police figures claimed it to be the safest place to live in Northern Ireland. So, these latest health stats completely blow that out of the water.

Anyway, for the most part the incidence of poor heart health in our little home town is a lifestyle issue, and it’s preventable.

The fact is, most people these days carry way to much excess weight around their middle.

The first thing most people think about this abdominal fat is that it’s ugly, and that it makes them feel self-conscious.

However, what most fail to grasp completely is that excess abdominal fat in particular, is not only ugly, but it is also a very serious risk to your health.

Scientific research has clearly demonstrated that although it is unhealthy in general to be overweight, it is particularly dangerous to have excess abdominal fat.

So let’s talk about that for a moment…

Types of Body Fat

Your body stores fat in 2 forms;

1. Subcutaneous fat

• Stored directly under the skin (the kind removed by liposuction).
• This is the fat you measure using skin-fold calipers to estimate total body fat (more on that later).
• Subcutaneous fat may not be as dangerous as deep visceral fat.

2. Visceral fat (adipose tissue)

• Visceral fat is stored around your internal organs.
• People with large waists or protruding belles most likely have visceral fat.
• Visceral fat is extremely unhealthy, increasing your risk of diabetes, heart disease, and stroke, etc.

So, both subcutaneous fat and visceral fat are serious risk factors, but it is the excessive visceral fat that is even more dangerous.

But, what can you do to get rid of belly fat for good?

Don’t Target Belly Fat

As you set out to tackle the problem of belly fat, the first thing you need to realize is that you shouldn’t be specifically targeting belly fat.

That may sound contradictory, so let me explain.

There is a persistent notion that certain foods and exercises can banish a bulging waistline. We call it “spot reducing,” but it is a bogus claim that originates from fad diets and companies selling “miracle” weight loss pills.

I’m not saying you can’t get rid of belly fat, but getting a six pack is more complicated than simply doing abdominal crunches, or eating cabbage soup all day.

So, what can you do to get rid of belly fat?

Above 15-20% Body Fat

When your body fat is above 15% (men) and 20% (women) you have a layer of fat on top of your muscle.

This means that no matter how many different ab workouts you do, you won’t be able to see the muscle beneath the fat.

This is why you need to focus on getting under 15%-20% body fat first.

I have tried to simplify this body fat percentage, but for more clarity on the topic, this is the body fat rating scale Tom Venuto sets out, which he has created with a combination of researching the literature, and from his own personal experience.

Women;

• Competition Shape (“ripped”): 8-12%
• Very Lean (excellent): < 15%
• Lean (good): 16-20%
• Satisfactory (fair): 21-25%
• Improvement needed (poor): 26-30%
• Major improvement needed (Very poor): 31-40%+

Men;

• Competition Shape (“ripped”): 3-6%
• Very Lean (excellent): < 9%
• Lean (good): 10-14%
• Satisfactory (fair): 15-19%
• Improvement needed (poor): 20-25%
• Major improvement needed (Very poor): 26-30%+

For the most part, the average guy or gal should probably be aiming for the “lean” category. To get lower than that is pretty ambitious, and takes a lot of dedication to the cause.

Measuring your body fat

You can measure your body fat percentage using calipers. I use the Accu-Measure body fat calipers, and they do the job just fine.

Obviously, this isn’t going to be 100% accurate, but it does a pretty good job considering how cheap they are, compared to the price of something like a DEXA body scan.

To work out your body fat percentage, you need to get a measuring buddy, who will pull your fat away from your muscles and bones, pinch it in the device, and get your reading.

It feels mildly uncomfortable, a bit like when someone pinches your cheek! Don’t worry, you will survive it!! :)

Once you have your measurements, you can then plug them into this software program to get your result (I recommend using the Jackson-Pollock 7-site method, so select JP/7).

If you find your body fat percentage isn’t at a level you would like it to be at, here’s what you need to do…

3 Ways to Get Rid of Belly Fat

1. Eat a clean diet

I recently came across a quote which said, “Abs are made in the kitchen, not in the gym.” I agree with that, at least in part!

To burn fat, you need to create a calorie deficit.

If you like, think of your belly fat as bank reserve, so when you eat less, your body digs into that fat reserve to fulfill its needs. Eventually the result will be a shrinking waistline.

I am not a fan of calorie counting, but if you clean up your diet by removing junk food, cutting your carb intake (except veg and fruits), and make sure you eat a decent amount of protein, you will undoubtedly start seeing the results you want to see.

Don’t forget that eating sufficient protein will help your body to lose fat rather than losing muscle. So, get lots of eggs, lean meats and fish, as well as nuts and seeds into your diet.

Branched chain amino acids may be helpful, too. More here.

2. Lift heavy

I want to urge you to get serious about resistance training.

When you train heavy, you get stronger, and you will be able to actually maintain the muscle you already have.

It also pushes your metabolism into “after-burn” which is ideal, because it means you are burning calories when you stop working out.

Double bonus!

Women are notoriously afraid to life heavy weights, favoring stepper machines, or slugging their way through hundreds of crunches, in the hope of losing belly fat.

But, strength training is incredibly effective and safe for both women and men.

Don’t be put off thinking you need to get an expensive gym membership, either.

All you really need is a pair of adjustable dumbbells, and you can start lifting weights.

So, how heavy is ‘heavy‘?

Well, you should be lifting as heavy as you can so that you feel challenged, but are still able to perform each exercise, maintaining perfect form as you do so.

If you allow your form to get sloppy that is when you will get injured.

Aim to get a full body strength training workout in about 3 times each week. Then, add some high intensity sprints to your weekly workout routine as well (1 or 2 times each week), as that will really boost your weight loss efforts.

Running sprints creates a similar after-burn effect to what you get with strength training, so you get a bigger calorie burn when you finish working out.

3. Work out in a fasted state

Strength training in a fasted state, first thing in the morning, is another way to drop down a few percentage points.

I always try to get my exercise done before breakfast, then eat right away following the workout.

Some people agree with this, others don’t.

I do it because that’s what works for me best.

Interestingly, a 2010 study said this;

Fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet…. Our current data… indicate that exercise training in the fasted state is more effective than exercise in the carbohydrate-fed state.

Having said that, the best approach is to tune in to how your body feels. Some of you will have a hard time exercising without eating something first.

So, if you are likely to notice dizziness, faintness, nausea or lightheadedness when you workout on an empty stomach, particularly first thing in the morning, you should eat something before you start working out.

Eat something small, such as a few nuts, a shake made with a high quality whey protein powder, or take some BCAAs instead.

Below 15%-20% Body Fat

Once you get your body fat percentage into the “lean” category, your stomach will be flatter, and you will actually be able to see your abs.

When you get to that point, you should keep your diet and exercise similar to what I’ve said above, but now you can start to focus on specific ab workouts.

Some of the most effective exercises for strong abs include;

1. Rollouts

2. Reverse Crunches

3. Jackknife Sit Ups

Get Your Focus Right

I’d like to encourage you to consider setting higher standards for yourself, than simply reaching the “perfect” number on your bathroom scales.

I accept that not everyone wants to get “ripped,” but don’t sell yourself short by setting goals that are too low, or not challenging enough.

I want you to realize the importance of getting your focus right.

The numbers on your bathroom scales are helpful, but they aren’t the most important thing.

If you’re always obsessing over the pounds you’ve lost (or not lost) week after week, I want to set you a challenge…

I want you to focus on transforming your strength levels.

The knock-on effect of this, is that when you get stronger your physique will change too. That’s a given.

So, stop obsessing over how many pounds you’ve lost this week, and start focusing on how many chin ups you can do… that’s a real world challenge! :)

To sum it up, abs are made in the kitchen, yes, but you need to train hard, too, if you really want to improve your health, and finally see those abs.

Need extra help?

Remember, making the decision to get rid of belly fat is one of the most important decisions you can make. And unlike other health issues, it’s completely reversible with the right program.

I can help you with that: join my weight loss coaching program here.

SALT /sôlt/ A chemical compound made up of two elements, sodium and chloride (NaCl).

The idea that too much salt is bad for our health is something very few question.

According to conventional wisdom, too much salt in the diet increases blood pressure, which can lead to hypertension and as a result stroke, heart failure or heart attack.

The World Health Organisation recommend adults eat no more than 5g (1 tsp) of salt a day.

So, is there anything wrong with this recommendation? Let us take a closer look at the evidence…

Salt is Essential

It is actually the sodium in the salt that our body needs.

One of the first things we need to understand is that sodium is important for many biological processes within the body.

Some of these essential functions include;

• Maintaining the fluid in our blood cells.
• Transmitting information in the nerves and muscles.
• Carrying nutrients into and out of the cells.
• Maintaining and regulating our blood pressure.

Since the body cannot make sodium, we are reliant on our diet for getting enough into the body, so that these important processes can happen without issue.

Professional athletes know the importance of maintaining healthy sodium levels, which is why they make sure to replenish lost sodium after strenuous workouts or training sessions.

Can Sodium in the Body be too Low?

Absolutely! Having too little sodium in your body leads to a condition known as hyponatremia.

Basically, if your sodium levels get diluted, the body’s fluid levels increase and the cells begin to swell. This swelling can cause a number of health problems, some mild, some severe.

Anything from a low salt, high water diet, to an underlying medical condition can be the cause.

At its worst, hyponatremia is a very serious condition, leading to brain swelling, coma and even death.

Obviously, this is worst case scenario, but it is worth bearing in mind that sodium does play a vitally important role within the body.

The overall message to the general public, however, remains pretty loud and clear, that most should be limiting their salt intake.

So, is this good advice? And how does it stand up against the available scientific literature?

What the Scientific Research Says

Here are some important research studies on reduced salt diets…

The DASH Diet

Health professionals usually refer to the 2001 DASH (Dietary Approaches to Stop Hypertension) trial as evidence that a lower salt intake is beneficial for improving health.

The DASH trial was 30 days long, and it concluded that eating significantly less salt would modestly lower blood pressure;

The reduction of sodium intake to levels below the current recommendation of 100 mmol per day and the DASH diet both lower blood pressure substantially, with greater effects in combination than singly.

While that may sound like the health benefit we’re after, it said nothing about whether this lowering of blood pressure would do anything at all to reduce hypertension, prevent heart disease, or prevent premature death.

In other words, did this lowering of blood pressure actually have a good effect on the body?

Rather than the research showing inconclusively that a lower salt diet is heart-healthy, it seems many studies have ended up with the unsatisfactory conclusion — we simply can’t say for sure!

Study results are inconclusive

A study from 1998 (sample size 20,729), concluded that no particular dietary recommendation could be justified;

This observational study does not justify any particular dietary recommendation. Specifically, these results do not support current recommendations for routine reduction of sodium consumption, nor do they justify advice to increase salt intake or to decrease its concentration in the diet.

A 2006 study (cohort, 7,154 subjects) queried the ‘survival advantage,’ saying;

The inverse association of sodium to CVD mortality seen here raises questions regarding the likelihood of a survival advantage accompanying a lower sodium diet. These findings highlight the need for further study of the relation of dietary sodium to mortality outcomes.

A 2007 study (cohort, 1,448 subjects), said this;

The effect of sodium and potassium intake on CVD (cardiovascular disease) morbidity and mortality in Western societies remains to be established.

A 2011 review (6,489 participants), concluded in a similar fashion;

 There is still insufficient power to exclude clinically important effects of reduced dietary salt on mortality or cardiovascular morbidity in normotensive or hypertensive populations.

A 2011 Cochrane review (167 studies in sample), was rather unsettling in its conclusion;

We do not know if low salt diets improve or worsen health outcomes.

 Low salt risky for those with normal blood pressure

Italian researchers in 1987, found reducing salt in those with normal blood pressure may actually be harmful;

These results suggest that “sodium sensitivity” of blood pressure may be more evident with increasing age. Further, sodium restriction in all normotensive adults may not be innocuous.

(Define innocuous: harmless, safe)

Low salt risky for heart failure patients

A 2008 study, found that a reduced sodium diet may be harmful for congestive heart failure (CHF) patients;

Sodium depletion has detrimental renal and neurohormonal effects with worse clinical outcome in compensated CHF patients.

Low sodium levels associated with fractures in elderly

In 2011, researchers looked at subjects (5,208 elderly) from the Rotterdam Study. It was concluded;

Mild hyponatremia in the elderly is associated with an increased risk of vertebral fractures and incident nonvertebral fractures but not with BMD (bone mineral density). Increased fracture risk in hyponatremia also was independent of recent falls, pointing toward a possible effect on bone quality.

Cochrane reviews

A 2009 Cochrane review, said there was not enough information to assess the effect of changes in salt intake on health or death;

Intensive support and encouragement to reduce salt intake did lead to reduction in salt eaten. It also lowered blood pressure but only by a small amount (about 1 mmHg for systolic blood pressure, less for diastolic) after more than a year. This reduction was not enough to expect an important health benefit. It was also very hard to keep to a low salt diet. However, the reduction in blood pressure appeared larger for people with higher blood pressure.

I have already mentioned the 2011 Cochrane review, but it is worth noting in full the closing thoughts of the study authors.

They suggest advice to reduce salt may lead to harmful increases in certain hormones and lipids, as well as echoing what I’ve said above — we simply don’t know for sure if the advice to lower salt is helpful;

We are commonly advised to cut down on salt. The previous version of this review looked at mostly short-term strategies to reduce salt intake. In the present updated version separate analyses of studies with a duration of 2 to 4 weeks or longer were performed. Low salt diets reduced systolic blood pressure by 1% in white people with normal blood pressure and by 3.5% in white people with elevated blood pressure. The effect was similar in trials of 4 weeks or longer. There were increases in some hormones and lipids which could be harmful if persistent over time. However, the studies were not designed to measure long-term health effects. Therefore we do not know if low salt diets improve or worsen health outcomes.

Health recommendations should not be generalized

One of the clearest things coming across from this review of the evidence, is the need to make specific advice, tailored to each individual, rather than giving advice that is more of a one-size-fits-all approach.

A 2011 prospective population study (3,681 subjects), demonstrates this fact;

Our current findings refute the estimates of computer models of lives saved and health care costs reduced with lower salt intake. They do also not support the current recommendations of a generalized and indiscriminate reduction of salt intake at the population level. However, they do not negate the blood pressure−lowering effects of a dietary salt reduction in hypertensive patients.

What This Means For You Personally

According to conclusions from many of the available studies, the overall benefit of a reduced salt diet has been rather underwhelming.

However, I am not saying you can now go out and eat all the processed foods you like, since you don’t need to worry about your salt intake anymore.

That is certainly not the case.

Dian Griesel, Ph.D., and co-author of the book TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust, explains it this way;

The optimal level of salt in our diets has been a controversial subject for at least 20 years. There is no disagreement that high blood pressure (even moderately high) is a risk factor for heart disease and stroke. However, salt consumption does not seem to have the same effect on everyone. In addition, there is usually no distinction on the type of salt used.

This is absolutely right. All forms of salt are not equal.

One of the big problems with people’s diets is that the sodium most are consuming comes from processed foods.

There is an overabundance of salt in processed foods, and while we need sodium in our body, we shouldn’t be getting it from such heavily processed sources.

Choose Your Salt Wisely

There is a plethora of ‘natural’ salt products on the market these days. And, you would be forgiven for getting a bit confused as to which is the best choice.

Sea salt vs table salt
In the past, I have made the mistake of buying ‘sea salt’ thinking it would be a better choice over regular ‘table salt,’ but that is not necessarily the case.

The truth is that virtually all salt is sea salt, because they all came from the sea at one time or another. Technically, processed table salt could still be called sea salt, so the term is essentially meaningless.

All salt deposits contain the same mixture of elements to begin with, but it is how they are processed that makes the difference in the quality of the end product.

What to look for when choosing healthier salt alternatives

One way you will know if your salt of choice is a good option, is to simply look at the color.

Full spectrum salt always has an off-white color. So, if your salt is pure white, it is not full spectrum salt.

Full spectrum salt contains the full spectrum of 84 minerals and trace elements. Standard table salt does not retain these trace elements, as a result of the heavy processing it goes through. It also contains certain additives, such as anti-clumping agents, and iodine fortification.

A good example of healthier alternatives include Celtic sea salt, which is a brownish sandy color. Or, Himalayan salt, which is a pink sandy color.

Take Away Points

The main thing I want you to get from all of this, is that you should not be happy to accept a one-size-fits-all approach for your health.

Salt sensitive
So, if you are someone who is sensitive to salt, a reduction in your salt intake is probably wise. Then when you do use salt, go for a natural alternative, such as those mentioned above.

Majority of people
For the rest of us, we should all make a conscious effort of avoid the hidden salt in foods, which come from refined and heavily processed foods.

Not only are these foods really bad for health, but combined with the fact manufacturers always use a heavily processed version of salt, these are not the kind of foods you should be eating regularly.

Aim to eat lots of fresh, colorful, natural foods most of the time, as well as using small amounts of full spectrum salt in your cooking and at the table.

Strenuous exercise and hot climates
Also remember that if you exercise strenuously, or live in a very hot country, salt can be a regular part of your diet, necessary to replace import minerals lost through sweating, without any concern for health.

Ultimately, adding unrefined salt to a diet that is already rich in whole, healthy foods is perfectly healthy.

By limiting your intake of processed foods, the amount of sodium you will actually be getting in your diet will already be drastically reduced compared to the standard American diet.

So, what are your thoughts on the salt myth? I’d love to hear from you in the comments below…

What is one thing healthy traditional societies in the past (and those still present today) knew instinctively, that we seem incapable of getting a grasp of?

Well, they consumed foods in their natural form in abundance, including animal and tropical fats.

I’m thinking of foods like lard, butter, tallow, poultry fat and coconut oil. But, we all know these are bad for us, right?

I touched on the topic of full fat dairy recently, but I want to consider more specifically today what oils and fats should be used in cooking. And, it’s probably not the options you think, either.

This is a massively important topic, because many people make their choice based on what the cheapest option is at the supermarket.

Others pick based on what health authorities recommend.

Unfortunately, if this is how you make your selection, it could mean you have been putting your health at serious risk.

There is so much misinformation on what constitutes a healthy oil or fat.

Many people consider olive oil to be the ultimate choice. And it certainly is a good option.

But, it must be remembered that quality varies from brand to brand, and that there are other options out there, which could be added to your diet without ill effects to your health.

I’ll take butter over canola oil any day of the week.

But, perhaps you’re wondering why health authorities would continue to promote oils like canola oil as the best choice, if it really isn’t.

The sad reality is that mainstream health professionals are all too often seriously slow to change their advice.

Remember, it took them decades to recognize the dangers of trans fats found in margarine and buttery spreads, so I will not be holding my breath as I wait for their advice to change on what constitutes a “heart healthy” oil or fat.

Don’t believe me?

Well, this is what Dr Dudley White said in 1956, speaking at an American Heart Association fund raiser;

Back in the MI (myocardial infarction) free days before 1920, the fats were butter and lard and I think that we would all benefit from the kind of diet that we had at a time when no one had ever heard the word corn oil.

57 years later… seems no-one really listened!

To say things move slowly in conventional medicine is a bit of an understatement.

Anyway, you and I know better ;)

So, lets do a quick overview of the composition of fats and oils, so that we can better understand why some should be used for cooking and some should be kept for cold uses only.

Fats and Oils 101

All fats and oils are made up of a combination of three main kinds of fatty acids. These are saturated, monounsaturated, and polyunsaturated fats.

The names refer to the kind of structure these fatty acids have between their carbon and hydrogen atoms (don’t sleep on me, I promise this will be quick!!!)

1. Saturated fats (SFA)

• The carbon chain is filled (or saturated) with hydrogen atoms.
• This is good, because that creates a highly stable structure that resists oxidation (bad).
• You find saturated fats in animal fats and tropical oils.

2. Monounsaturated fats (MUFA)

• The carbon chain is missing two hydrogen atoms, and instead has one (mono) double bond between two of its carbons.
• These fats are less stable, and should not be exposed to high temperatures.
• MUFAs are found in olive oil, avocados, nuts and seeds.

3. Polyunsaturated fats (PUFA)

• The carbon chain is missing several hydrogen atoms, and contains two or more (poly) double bonds.
• These “incomplete” double bonds make them highly unstable, and prone to oxidation (bad).
• They also tend to go rancid easily. Rancid oils are really bad for your health.
• High levels of PUFAs are found in safflower, corn, sunflower, soy and cottonseed oils.

Um. Enough chemistry? I agree!

Okay, just remember this… oils with missing hydrogen atoms are more unstable.

The more unstable the oil the greater the risk of it having a negative impact on your body, particularly if it is not treated carefully (i.e. exposed to light or high temperatures).

Choosing Healthy Oils and Fats

Health authorities are constantly telling us to choose “heart healthy vegetable oils.”

But, while vegetable oil it may sound like something healthy, for the most part it is actually a pretty heavily processed food, requiring industrial methods to extract the oils.

Part of that process involves the use of chemicals. It is also exposed to heat, which can lead the oil to oxidize easily.

Research on Fats and Oils

Research does not support this idea that vegetable oil is good for our health, or that we should stay clear of saturated fats…

Fruits and veg PLUS full fat dairy

One study, which looked at over 1,700 Swedish men, found that eating fruits and vegetables was associated with a decreased risk of heart disease, but only when combined with full fat dairy.

The researchers concluded;

Daily intake of fruit and vegetables combined with a medium-high intake of dairy fat was associated with a lower risk of coronary heart disease in this prospective population-based cohort of 1,752 rural men.

Higher dairy fat intake equals lower heart disease risk

Another analysis looking at the effects of dairy fat and death from heart disease, diabetes and cancer found that those who ate more dairy products experienced lower risk of stroke and heart disease than those who ate very little dairy;

The results of meta-analyses provide evidence of an overall survival advantage from the consumption of milk and dairy foods.

No link between saturated fat and heart disease

The Nurses Health Study is one of the longest running and largest health studies ever done. It followed more than 80,000 nurses for twenty years. So, you’d think if ever a correlation was to be found, it would be this study…

They found no correlation whatsoever between the consumption of saturated fat and the risk of heart disease.

Instead, they noted that when individuals eat lots of starchy or sugary foods it doubles their risk of heart disease.

These epidemiologic data suggest that a high dietary glycemic load from refined carbohydrates increases the risk of CHD, independent of known coronary disease risk factors.

Pretty compelling stuff!

Polyunsaturated fats increase the risk of death

Finally, a 2013 review analyzed data to see if the common recommendation to replace saturated fats with polyunsaturated fats was effective in decreasing the risk of heart disease.

They found that replacing saturated fat with polyunsaturated fats actually led to higher death rates from coronary heart disease, and cardiovascular disease, as well as higher death rates from all causes.

They concluded;

In this cohort, substituting dietary linoleic acid in place of saturated fats increased the rates of death from all causes, coronary heart disease, and cardiovascular disease. An updated meta-analysis of linoleic acid intervention trials showed no evidence of cardiovascular benefit.

And yet conventional wisdom still touts the benefits of man-made oils and buttery spreads as ‘heart healthy.’

Anyway, back to what you should be using…

Cooking With Fats and Oils

If you want to heat a fat or oil, it is really important that it can withstand the temperature you will be heating it to, and therefore that it will remain stable while you cook.

I recommend keeping some oils exclusively for cooking, while others should only be used as finishing oils, and for cold dressings.

You will see that I have listed the smoke point and the fatty acid percentages below. This is to help you understand why some options are good for one style of cooking, but perhaps not so much for another.

Remember, a higher smoke point is important, if you are cooking to a high temperature. But you also need to consider the fatty acid composition. A higher saturated fat percentage equals a more stable fat or oil, as we’ve already learned above :)

1. Clarified butter and ghee

• Smoke point of 190 to 250°C (depending on purity)
• 66% SFA
• 30% MUFA
• 4%PUFA

Clarified butter or ghee has been slowly melted, and then filtered to remove the milk solids. Because these solids have been removed, it can tolerate higher cooking temperatures than normal butter.

It is very popular in Indian cooking, but you can use it for anything from browning meat, sautéing onions, to making scrambled eggs.

It is possible to get ghee made from organic, free range cows milk, but it may take a bit of looking around to find.

Another thing to look out for is that your ghee is made from pure butter, rather than being a blend with vegetable oil.

2. Butter

• Smoke point 177°C
• 66% SFA
• 30% MUFA
• 4% PUFA

Butter is something I frequently use in my cooking.

If you’re fortunate enough to be able to source butter from grass fed cows, such as the Irish brand Kerrygold, it’s a great choice.

One problem when cooking with butter is the smoke point, which is lower because of the milk solids it contains. This is why it burns, if you are not careful when using it.

There are a couple of things you can do to get around this;

1. Clarify your butter
You can clarify your butter, which simply means removing the milk solids.

It’s very easy to do — gently melt the butter. The foam on the surface is the butter’s water content boiling off, the white residue is the milk solids separating out. Skim the foam and milk solids from the surface. What you are left with is the pure, yellow butterfat.

2. Add olive oil
Alternatively you can melt a little butter and olive oil together in the pan; that will increase the smoke point and stop the butter from burning so quickly. This is often what I do myself.

3. Animal fats

• Smoke point 182°C (e.g. lard)
• 47% MUFA
• 41% SFA
• 12% PUFA

For hundreds of years, animal fats played a big role in the human diet.

But, because we’ve removed these animal fats from our diets, most of us know very little about what options are out there, and even less what to do with them.

Yet, there are lots of options, such as poultry fat (from chicken, duck, goose), tallow (from cows) and lard (from pigs).

I don’t want to look at each one individually, but what I will say is do take care with your source, because once again, there are better and worse choices.

Studies have shown that fat from cows and pigs that are grass fed have more favorable proportions of the fatty acids, than those from grain fed animals.

So that means most large tubs you find in your supermarket may not be the best choice, especially if it has been hydrogenated to improve shelf life.

From a grass raised animal on the other hand, it can provide a good balance of fats and be part of a healthy, balanced diet.

Render your own fats
Best case scenario would be to render your own fat from an organic source.

Choosing an organic source is important, because certain pesticides, hormones, antibiotics, and other environmental pollutants are soluble, which means they are stored in the fat of the animal.

If you’re so inclined, here’s a good run down of how to render your own lard.

4. Unrefined extra virgin coconut oil

• Smoke point 177°C
• 92% SFA
• 6% MUFA
• 2% PUFA

Coconut oil is the oil extracted from fresh coconuts. It has a smoke point of about 177°C, but because it is almost entirely saturated fat, it is one of the best fats to cook with.

Unfortunately, the unrefined extra virgin oil is pricy, but you can often purchase it cheaper online, or in bulk, which can work out well.

Don’t be tempted to get the cheaper version of coconut oil either. When you open your tub of extra virgin coconut oil it should smell like delicious, fresh coconuts, it should not smell ‘off’ or have no smell at all. This is how you know you’ve purchased a good quality product.

I love using coconut oil for sweeter foods, like my protein bars, for most savory dishes I don’t use it much, although it does work well for dishes like curry and Thai-style recipes, where you don’t mind the subtle flavor it gives.

I wrote a detailed article about coconut oil recently, so click the link if you want to find out more.

5. Cold pressed extra virgin olive oil

• Smoke point 160°C
• 77% MUFA
• 14% SFA
• 12% PUFA

Again, olive oil can be used for light cooking, but it is unstable at a high cooking temperature, and is therefore better suited to use as a finishing oil, or for dressings.

Many of the olive oils you find in the supermarket have actually been blended with less expensive oils, so do look carefully at the label.

Cold pressed extra virgin olive oil is the very best option.

6. Nut and seed oils

Cold pressed nut and seed oils also make a delicious addition to meals, however they are best kept for finishing off a dish, or as the base of a salad dressing, rather than heating them to high temperatures.

Even though those mentioned below have reasonably good smoke points, they are higher in monounsaturated/polyunsaturated fats than some of those I mentioned above, and that means they are less stable, which is why I recommend cold uses for the most part.

Here are a few of my favorites;

Avocado oil

• Smoke point 216°C
• 70% MUFA
• 13%PUFA
• 12% SFA

Avocado oil is a good choice. It is actually quite similar to olive oil, but it does have an higher smoke point, so if you wanted to, you could use it for light cooking.

It has a lovely subtle flavor, which does lend itself better to dressing a salad, though.

Walnut oil

• Smoke point 204°C
• 63% PUFA
• 23% MUFA
• 9% SFA

Walnut oil is a nice oil, too, but I wouldn’t recommend using it for cooking.

It is also more perishable than other oils, which means you should definitely store it in a cool, dark spot.

Macadamia nut oil

• Smoke point 199°C
• 71% MUFA
• 12% SFA
• 10% PUFA

Macadamia oil is similar in quality to extra virgin olive oil, and is also lovely as a salad dressing.

Checklist: Choosing Oils and Fats

With so much choice, I realize this is a massively confusing topic.

So, to make it all a little bit simpler, here’s a quick checklist of what you need to look out for when you go to buy or use fats and oils to cook with;

• Think about the smoke point and what you need the oil or fat to be able to cope with. If you need to cook something at a high temperature, for example, some oils (e.g. walnut oil) will be unsuitable.
• Think about how the fat and oil has been produced? Is it minimally processed? Does your olive oil smell like olives? Does your butter smell like cream?
• Does your fat come from an organic/grass fed source?
• How will the flavors of your oil or fat affect your meal? For example, if you use coconut oil is it going to compliment or take away from the other ingredients?

At the end of it all, I am certainly not suggesting you can eat all the lard you want, with no need to worry about your health. But I am saying, a little in moderation is absolutely fine.

I also want to encourage you to seriously give consideration to the quality of those products you opt for. Remember, there is no point replacing your rancid canola oil with an equally rancid alternative.

Make the right choices!

Which of these oils and fats do you use regularly? What are you favorite uses for them?

It really is a sad fact that some experts add more to the confusion surrounding health and nutrition then they do to clear things up.

One such area is that of ketosis vs ketoacidosis.

While you may be unfamiliar with these terms, you will most certainly know about low carb and very low carb diets, and it is likely you’ve heard health professionals warning against the dangerous side-efffects of low-carbing.

Well, ketosis and ketoacidosis are often quoted as two of those dangerous side-effects. This advice, however, is partly misinformed, partly overcautious.

I read about Jimmy’s (Livin’ La Vida Low-Carb) experience recently when he went to give blood. He struck up a conversation with the type 2 diabetic nurse, and talk turned to eating a low carb diet. Her immediate response was that ketosis is a dangerous condition to be avoided.

This is a pretty common opinion echoed by many health professionals. Here is what WebMD say on the subject of ketosis;

Unhealthy metabolic state (ketosis). Low-carb diets can cause your body to go into a dangerous metabolic state called ketosis since your body burns fat instead of glucose for energy. During ketosis, the body forms substances known as ketones, which can cause organs to fail and result in gout, kidney stones, or kidney failure. Ketones can also dull a person’s appetite, cause nausea and bad breath. Ketosis can be prevented by eating at least 100 grams of carbohydrates a day.

It is hardly surprising that the general public are confused, when health professionals and mainstream websites like WebMD make statements like this. And that’s only two examples.

If this is all starting to sound a bit worrying, let me clarify things for you by firstly defining the difference between ketosis and ketoacidosis.

Ketosis vs Ketoacidosis

Both ketosis and ketoacidosis are conditions of elevated levels of ketones in the body. However, one is life threatening and the other is not.

What is ketosis?

If you eat a low carb diet (defined as eating less than 50g of carbs a day), you will likely be in ketosis.

Ketosis is actually the normal response to restricting carbohydrate intake, intermittent fasting or starvation. It simply means your body is using fat for energy, rather than carbs.

When fat is metabolized ketones are produced, and it doesn’t matter whether that fat comes from the fat in your bacon, or from the fat you were carrying around your mid-section.

Most cells (including brain cells) are able to use these ketones for at least part of their energy. But, one type of ketone molecule (acetone) cannot be used, and is excreted as waste, mostly in the urine and breath.

If enough acetone is found in urine, it can be detected using a dipstick (e.g. Ketostix), and this is defined as “ketosis.”

This is a normal process and not something to worry about, it simply means the level of ketones in your body are slightly higher — between 3 mM and 5 mM, as apposed to 0.5 mM with a higher carb intake.

What is ketoacidosis?

The problem comes about when the normal process breaks down, notably via untreated type 1 diabetes (insulin is a major regulator of ketone production).

This is when you may get an over-production, or ketoacidosis, which is a dangerous condition.

Ketoacidosis occurs when ketone levels rise to between 15 mM and 25 mM.

It happens predominantly in those with type 1 diabetes, but it can occur in those with type 2 diabetes under certain circumstances, as a result of a shortage of insulin.

Type 2 diabetes who control their condition with insulin injections, normally do produce enough insulin of their own to prevent ketoacidosis.

Far from being dangerous for type 2 diabetics, one study actually recommended a low carb ketogenic diet;

This study shows the beneficial effects of a ketogenic diet over the conventional LCD in obese diabetic subjects. The ketogenic diet appears to improve glycemic control. Therefore, diabetic patients on a ketogenic diet should be under strict medical supervision because the LCKD can significantly lower blood glucose levels.

So as you can see, ketosis and ketoacidosis are two quite different conditions.

But, would you really want to be encouraging your body into a state of ketosis by eating a low carb diet?

Why Ketosis is Not Abnormal

While some professionals make ketosis sound frightening and something to be completely avoided, it is actually a vital process that is advantageous to the body.

Your brain can only function with glucose and ketones, however the body does not store more than about 24 hours worth of glucose.

This means that if we were ever forced to fast for more than 24 hours we would die from hypoglycemia.

This doesn’t happen, though, because the liver has the ability to take fat and certain amino acids, and convert them into ketones to supply the brain with what it needs.

Hence, our body’s ability to produce ketones is required for basic survival.

Check out this article for some really interesting expert opinions on ketosis.

Native Diets

In fact, in certain parts of the world people spend seasonal or extended periods of time in ketosis, without serious damage to their health or longevity.

Arctic explorer Vilhjalmur Stefansson, documented that the Inuit would often go 6 to 9 months in the year eating nothing but meat and fish.

And, he found that when he and his fellow explorers followed the same diet they were perfectly healthy.

When they were questioned on this by the medical authorities, Stefansson undertook a fascinating study, which demonstrated they could eat a 100% meat diet with no ill consequences.

After one year following a this diet, it was concluded;

The subjects were mentally alert, physically active, and showed no specific physical changes in any system of the body… the clinical observations and laboratory studies gave no evidence that any ill effects had occurred from the prolonged use of the exclusive meat diet.

While some have suggested that groups like the Inuit may have a genetic predisposition which allows them to eat this type of diet and remain healthy, this is not supported by the evidence.

In a comprehensive review of the anthropological and nutritional evidence collected on hunter-gatherer societies, it was found that;

Most (73%) of the worldwide hunter-gatherer societies derived >50% (≥56–65% of energy) of their subsistence from animal foods, whereas only 14% of these societies derived >50% (≥56–65% of energy) of their subsistence from gathered plant foods.

This suggests that the ability to thrive on ketogenic diets (high fat, adequate protein, low carb) is widespread, and not limited to any particular genetic predisposition.

So, is nutritional ketosis for everyone?

While I’ve already pointed out that we all go into a state of ketosis at times, and that this is completely normal, there are diets which actively promote remaining in this state on a consistent basis.

But, is that a wise aim?

Ketosis Research

There is certainly no doubt the body can tolerate ketosis, and that it undeniably leads to weight loss.

One review concluded rather reservedly;

In general, studies have shown greater weight loss at 3—6 months with KLC (ketogenic low carb) diets compared with LF (low fat) diets, however this difference is no longer apparent at 12 months. The majority of studies have found that KLC diets are associated with favourable changes in triglyceride and HDL levels, but higher LDL levels than LF diets.

However, another study concluded;

Ketogenic Enteral Nutrition treatment of over 19,000 patients induced a rapid 10% weight loss, 57% of which was Fat Mass. No significant adverse effects were found. The treatment is safe, fast, inexpensive and has good one-year results for weight maintenance.

This study in children, concluded;

The ketogenic diet revealed more pronounced improvements in weight loss and metabolic parameters than the hypocaloric diet and may be a feasible and safe alternative for children’s weight loss.

Regardless of what the research states, getting into ketosis, and actually staying there, isn’t an easy task.

Many feel sluggish, cranky, and generally down when they start following a ketogenic diet, although this does stabilize after a short while.

For others, it is not a condition they enjoy being in for extended periods of time.

Final Thoughts

Dipping into occasional short-term ketosis is unlikely to be a serious health risk, and may actually provide some health benefits.

But for extended periods of time, I’d say it’s pretty advanced stuff, and not for the majority of users, at least not without good support from a health professional who actually knows what they are on about.

I also have a major battle with any diet that suggests the avoidance of fruits and vegetables.

Obviously this is a must, if you are trying to keep your carb intake to a minimum to get into ketosis, but I think some individuals would end up missing out on vital nutrients, unless they were extremely careful about their diet.

So, for those reasons, I suggest a less complex approach is more acceptable for the majority of people, which focuses on nourishing your body with high quality foods, and eating sensibly most of the time.

Have you tried a ketogenic diet? What are your thoughts on this?

What if you could accomplish something really great in the next 30 days?

Can you imagine that that is possible?

When I talk to people about the problems they face, one of the things they frequently mention is the difficulty of establishing a consistent exercise routine.

It is difficult, no doubt about it.

So, I’m trowing down the gauntlet, so to speak, and setting you a challenge.

It won’t be easy, but who knows, the benefits may be even greater than we both imagine!

Why join the 30 day challenge?

Much of the content on this blog is about why you should live a healthier lifestyle.

Of course, this is good and appropriate. But, what use is it if you never put any of the information I give you each week into practice?

This challenge will give you the perfect opportunity to do just that.

Some say repeating a new habit for a given number of days straight, is all it takes for that habit to become ingrained. We’re going to put that theory to the test!

I can assure you, it is entirely possible to change your habits, with enough time and effort.

But, this promises to be both a mental and physical challenge. And my guess is, it’s going to be difficult at times.

Breaking through your personal barriers is always going to be a major challenge.

However, if you can stick with it, and find a way to get through each day, you will have accomplished something you perhaps never thought possible.

This challenge is all about strengthening your discipline and perseverance.

It is about fighting through, even when you don’t want to.

It is about getting it done.

It is about breaking through your barriers and time constraints.

It is about seeing yourself get stronger, both mentally and physically.

How the Challenge Will Work

Because extablishing a consistent exercise regimen is one problem that keeps coming up again and again, I want to focus on that exclusively in this challenge.

So, your challenge is to stick with one activity every day for 30 days.

Choose your activity

The first thing you need to do is choose a simple exercise you can do for 30 days straight.

I’m going with a kettlebell swing, but it’s up to you what you choose.

Here are a few suggestions of what you might like to try;

1. Swings
100 kettlebell (or dumbbell) swings in the shortest time. Record your time each day and try to improve on that. Breaks are allowed, but make sure you are challenging yourself.

2. Skipping
As many repetitions as you can in 5 minutes, trying to improve the number of reps over the 30 days.

3. Pull-ups
Do an initial test to see how many pull-ups you can do, then work on improving that each day.

4. Climb the stairs
Aim to climb 100 stairs, trying to get faster each time. Or, set yourself a time, and try to get as many stairs in within that timeframe as you can.

5. Plank
Time how long you can hold the plank position perfectly on the first day of the challenge, then aim to improve on that time over the 30 days.

The idea is to pick one activity and stick with that for 30 days.

Don’t be tempted to switch between different activities, as that will defeat the purpose of this whole challenge.

A word of caution

When you make your activity choice, do take into consideration your current level of fitness.

Remember, you are going to be doing this for the next 30 days. So, if you’ve never done a pull-up in your life, for example, that’s not a good option for you.

Instead, choose something that you can do, but also something than you will feel challenged by.

If in doubt, always check with your doctor first.

Specific details

• The starting date is Monday 15th April, 2013.
• You should let me know you are taking part. I also recommend tracking your progress online (details for both below).
• It’s really important to perform your chosen activity with perfect form – don’t be sloppy on this, your body will suffer if you are not careful.
• If you are already working out, you can still do whatever you already do, just add this extra challenge in at some point in the day.
• Make sure you warm up and cool down to prevent injury.
• If your challenge involves counting repetitions, you can either count in your head or have a friend count for you. If it involves counting minutes, use your watch or mobile phone to keep track.
• Then, make a record of each days reps/ time in a notebook, so that you can see how you are progressing.
• If you do miss a day, do not try to make up for it the next day. Instead, move on to the next day as if nothing different happened the day previous.
• Check out these links, if you need a kettlebell, adjustable dumbbells, a jump rope, or a pull-up bar.

The idea is to make sure you get your workout done, no matter what the situation.

The more consistent you can be over those 30 days, the greater the improvement you will see in your ability to stick with a consistent exercise program.

So, don’t give up… try to stay strong and finish the challenge.

How to Join the 30 Day Challenge

If you want to take part in our 30 day challenge, and get the support and help you need from me and the other participants, here’s what you need to do;

1. Comment Below

To become an official participant in the challenge, leave a comment below this post to introduce yourself and let us know what activity you’ve chosen to do.

2. Track Your Progress

This step is optional, but I cannot recommend enough adding this as another ‘layer’ to the challenge.

Tracking your progress publicly is one of the best ways to create accountability, and actually see the success you’re after.

It is not about competing with the other participants, but posting your progress publicly is proven to help us reach our goals, and it is a great way to motivate each other to become stronger and fitter.

I have created a tracking sheet using Google Docs, which you can open and add your information to each day.

It’s very simple to use;

1. Go to Google Docs.
2. The first time you open the document, add your name and chosen activity (I’ve already added mine).
3. Then, each day of the challenge come on and add your daily rep count or time (whatever is appropriate).
4. If you want to you can right click on each individual cell and choose ‘Insert note.’ This is where you could add any relevant information about your daily session.
5. All changes are saved automatically, but I recommend that you also keep a written record of each days session, too, so that you have a backup of all your progress.

3. Utilize Social Media

Another way to make sure you succeed, and get the most out of this, is to share your experiences with the other participants, using the comments section below on this post, as well as on Twitter and Facebook.

Twitter

So that I don’t miss any of your comments relating to the 30 day challenge, I’ve set up a Twitter hashtag;

#Dietriffic30DC

The hashtag is a function Twitter uses to group all tweets relating to a particular topic. So, any tweets you send to the hashtag #Dietriffic30DC can be found in one place, and won’t be missed.

You should use this hashtag to share anything relating to the challenge, whether it is to ask a question, or to post your daily reps, chat with fellow participants, or even to send a picture of you taking part, simply use the hashtag to discuss all things relating to the challenge.

If you don’t already have a Twitter account, I encourage you to create one, even if you only use it for this challenge. Twitter is going to be one of the main tools I will be using to motivate and encourage over the 30 days.

Then, follow me @dietriffic, so we can stay in touch easily.

You might want to start using Twitter by saying something like;

I’m officially taking part in the #Dietriffic30DC Why not join us?  Details here: http://www.dietriffic.com/30-day-challenge

Or, you might say;

@dietriffic Just finished my first day of the #Dietriffic30DC So far so good!

If you really don’t want to use Twitter, just use the comments section below, or go to my Facebook page to let me know that you are taking part.

Facebook

I’d also love to hear from you on my Facebook page.

You can use it in a similar way to Twitter, sharing your experiences, adding photos and videos, and asking questions.

Basically, share your improvements and accomplishments, your difficulties and trials. Whatever is on your mind. It will be inspirational to others.

And, on those days when you don’t do so well, you will find help and encouragement from the other participants.

Share the challenge

I fully believe that accountability will help you to reach goals you never imagined you could.

A great way to create accountability, is to tell people about this challenge, so that you feel a level of commitment to continue, and also to encourage them to take part as well.

So, please share this post with your Facebook friends, your Twitter followers, on Pinterest, via email. Wherever you can.

Just remember that the challenge begins on Monday 15th April, 2013. So, if you need to prepare anything, you still have time to do that now.

I’m doing it… is anyone else game enough to join me? :)

See you Monday!

We are what we repeatedly do. Excellence, then, is not an act, but a habit.

- Aristotle

There’s no doubt eating a higher protein diet has become much more in-vogue in recent years.

You only have to take a look at your supermarket shelves to see that.

Food manufacturers have caught on to the idea that protein sells. So, you’ll find the word splattered on everything from drinks to breakfast cereals to ‘health’ bars.

But, according to some, having a few too many chicken wings could end you in the dialysis ward.

Sources like the Centers for Disease Control and Prevention will tell you the average meat-loving American eats waaay more protein than they need.

I find this mildly irritating, since I rarely hear mainstream health professionals say people eat too many carbs, when we know that to be true.

So, should we limit protein?

There’s a lot of conflicting information about how much protein is needed for a healthy body.

I think the popularity of higher protein diets like Atkins in recent years, is partly to blame for the reserve of health professionals.

I felt the same about the Atkins diet. The idea that people would suddenly start eating whatever meats they craved to lose weight, made me worry, too. It was basically a free-for-all meat-fest.

You’ll know I’m a big protein fan. But, it absolutely must to be from the right sources, namely lean, fresh meats, over nitrite-ridden processed meats, or packaged foods that claim to be a “protein source.”

So, if you thought eating too much protein would make your kidneys explode, let me clarify things…

Protein Requirements

Conventional recommendations set the RDA limit at 0.80 g/kg/day (grams of protein per kilogram body weight per day) for most people.

For athletes and very active people, around 1.0 g/kg/day is the conventional recommendation.

RDA is too conservative
The original method of determining protein requirements simply calculated the minimum that was needed to prevent disease, rather than it being a matter of optimizing your muscle strength.

Basically, it was the smallest level we could get away with, not the maximum level we should never go above.

I personally think the RDA of 0.80 g/kg/day is the bare minimum you should be aiming for. But, if you are pretty sedentary, it’s probably a decent enough recommendation.

However, if you are under stress, are pregnant or breastfeeding, are recovering from illness, you weight train on a consistent basis, or you are an endurance athlete, your needs are more likely to be in the range of 1 g/kg/day right up to 2 g/kg/day, depending on your individual circumstances.

I say that based on the researched I’ve studied, and on the belief that I don’t think the RDA allows for those who are concerned about maintaining their lean muscle mass — which we should all be concerned about anyway!

Elderly
The elderly are often told to limit their intake of protein foods.

However, research suggests that a higher protein intake of 1.0 to 1.3 g/kg/day would be more appropriate for older individuals, too.

Other studies have even suggested that to achieve the greatest strength and muscle gains through exercise, this requirement could be as high as 1.6 g/kg/day.

My point is, the RDA recommendation is far too conservative, and could certainly be a little higher, without any need to fear the ill effects on your health.

Drinks like Ensure can be helpful for elderly people wanting to boost their protein intake.

So, why is there a fear of eating too much protein. And, is it even a valid concern?

Let’s take a look at some of those claims, and examine if there is indeed any scientific reasoning behind them…

Myth 1: Kidney Damage

When your body metabolizes protein, a complex sequence of events happen so that it can be properly absorbed.

During digestion protein is broken down into amino acids. A byproduct of this is the production of ammonia, a toxic substance, which the body rapidly converts into the relatively non-toxic substance urea. Urea is then transported to the kidneys for excretion.

In theory, a large build-up of urea could overtax the kidneys.

Recent research actually suggests, though, that for those with normal kidney function, a higher protein diet is unlikely to be an issue.

One review of the evidence stated quite clearly;

Relative to renal (kidney) function, there are no data in the scientific literature demonstrating that healthy kidneys are damaged by the increased demands of protein consumed in quantities 2–3 times above the Recommended Dietary Allowance (RDA).

Another study in women concluded;

High protein intake was not associated with renal function decline in women with normal renal function.

The AHA Nutrition Committee’s statement on dietary protein and weight reduction, states; “Individuals who follow these [high-protein] diets are risk for … potential cardiac, renal, bone, and liver abnormalities overall.”

However, when researchers evaluated this statement they concluded in their review;

There is little if any scientific evidence supporting above mentioned statement. Certainly, such public warnings should be based on a thorough analysis of the scientific literature, not unsubstantiated fears and misrepresentations. For individuals with normal renal function, the risks are minimal and must be balanced against the real and established risk of continued obesity.

As you can see, people with normal kidney function do just fine on a higher protein diet.

So, who is at risk?
People most at risk for this kind of kidney stress, include those who have a personal or family history of kidney or liver problems, or those who have high blood pressure or diabetes.

These individuals may be more at risk because they are less able to process and excrete the waste products produced when the body metabolizes protein.

Myth 2: Bone Loss

Calcium Bone Loss

A high protein diet is also reported to cause calcium loss in the bones. This is a serious concern, because weakened bones may potentially contribute to the onset of osteoporosis.

But, research actually suggests there is a positive association between protein intake and bone health.

One study said this;

Consequently, dietary proteins are as essential as calcium and vitamin D for bone health and osteoporosis prevention.

This review stated;

There is some evidence that the favorable effect of increasing the protein intake on bone mineral mass is better expressed when the supply of both calcium and vitamin D are adequate.

Another study concluded;

Other studies confirm the beneficial effect of increasing dietary protein intake in older women to reduce bone mineral density loss and risk of fracture, suggesting that emphasis should be placed on promoting adequate protein intake in elderly women.

Osteoporosis Risk

Linking with what I’ve said above, you may also have heard a higher protein diet could put you at risk of developing osteoporosis.

But once again, this doesn’t hold up well under scientific scrutiny.

In fact, new research (and USDA studies), suggest that bone density improves with a healthy protein intake in those who are deficient, or borderline deficient, as long as they also have adequate Vitamin D levels.

Protein, calcium and vitamin D
In one study, associations between protein intake and changes in bone mass density were examined.

Researchers found a positive association between protein intake and changes in bone mass density in those who had the highest intake of protein.

They concluded;

Increasing protein intake may have a favorable effect on change in BMD (bone mineral density) in elderly subjects supplemented with calcium citrate malate and vitamin D.

Another review of the evidence concluded;

Despite a widely held belief that high-protein diets (especially diets high in animal protein) result in bone resorption and increased urinary calcium, higher protein diets are actually associated with greater bone mass and fewer fractures when calcium intake is adequate.

And;

The positive association sometimes observed between meat intake and bone loss may, in fact, be a reflection more of inadequate intake of fruits and vegetables than overconsumption of meat… Perhaps more concern should be focused on increasing the intake of alkalinizing fruits and vegetables rather than reducing protein sources.

Myth 3: Heart Disease Risk

For some in the medical community, the idea of regularly eating red meat is a fast-track to heart disease.

There are studies, which would appear to suggest this to be true. However, when associations are statically corrected for, such as the study participants having an inadequate fiber intake or a low exercise level, you find red meat has virtually no association with heart disease.

In fact, scientific studies actually support the idea of eating a higher protein diet for preventing heart disease.

Here’s just some of the evidence…

Replacing carbohydrates with protein may decrease the risk of heart disease. One study concluded;

Our data do not support the hypothesis that a high protein intake increases the risk of ischemic heart disease. In contrast, our findings suggest that replacing carbohydrates with protein may be associated with a lower risk of ischemic heart disease.

This is confirmed by the fact that replacing dietary carbohydrates with protein improves blood lipid profiles by decreasing triglyceride levels and increasing HDL (good) cholesterol levels.

One study said;

This study demonstrates that increasing the proportion of protein to carbohydrate in the diet of adult women has positive effects on body composition, blood lipids, glucose homeostasis and satiety during weight loss.

Perhaps you’re worried about the saturated fat content of some protein foods, like red meat. Well, rather than going over old ground, see my article on saturated fat for more myth-busting on that controversial topic!

Benefits Depends on Your Protein Source

Don’t get me wrong, you can always get too much of a good thing, as I pointed out in last week’s starvation mode article. I am certainly not recommending eating protein foods with abandon.

And, I think it’s important to stress the need to choose your protein foods wisely.

What I am definitely not recommending is a diet high in processed meats, such as sausages and bacon.

I am also not recommending you stock up on packed foods, which claim to be a healthy source of protein… trust me, they are not.

Healthy proteins
So, if you are going to increase your intake of protein foods and do it in a healthy way, you need to choose the best sources, like fresh meats, poultry, and fish, as well as eggs, nuts and legumes.

If you use a protein powder, it’s important to make a healthy choice there too.

I know it can be tempting to go for a cheaper option, but there is no getting around the fact that some protein powders are better than others, in terms of the body’s ability to absorb and utilize the protein and essential amino acids contained within.

For example, whey protein is denatured with the use of heat and chemicals. So, it is best to choose a powder that has gone through an ultra-low temperature process. This is why whey protein isolate is your best option.

A trusted source of protein powder, which I recommend, is BioTrust’s Low Carb.

So, next time someone starts giving you the amber alert against that juicy steak you’re about to tuck into, just remind yourself how important these healthy protein foods are to your body, and enjoy! :)

If you’ve ever hit a weight loss plateau, no doubt someone has tried to ‘diagnose’ your plight as the result of the mystery ‘starvation mode.’

But, is this a true phenomenon, or simply another misinformed dieting myth?

Well, starvation mode is really the non-scientific term used to describe the metabolic, hormonal, psychological, and behavioral responses which happen with an extreme or prolonged calorie deficit.

The evidence is actually pretty convincing that starvation mode does exist, but there have certainly been some misunderstandings in the finer details.

I find people easily latch on to the idea of their fat loss plateau being the result of not eating enough.

We like labels, and having a ‘label’ to excuse a lack of weight loss is understandably appealing.

So, is it really true that fat loss plateaus are caused by not eating enough, in other words, your body going into starvation mode to protect itself from your dieting escapades?

Well, kindof!

The answer is a little bit ‘yes’ and a little bit ‘no.’ Let me explain…

Calorie Deficit Does Not Always Lead to Starvation Mode

First of all, it is impossible to say that not eating enough always leads to a weight loss plateau.

So, if you are truly in a calorie deficit, you are going to lose weight.

No doubt, however, you will have heard someone claiming they only eat 1,000 calories each day, but they are unable to lose weight.

1. Underestimating Calories

Studies confirm the fact that we pretty much always underestimate our total days calorie intake, and overestimate our activity level.

One study looked at individuals who claimed to be eating less then 1,200 calories, yet could not lose weight. The researchers, however, concluded;

The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.

So, rather than having a genetic cause for their obesity, such as a thyroid problem as some presumed, this study revealed they were simply eating more, and moving less than they realized.

Note: there are certain individuals with conditions which make it more difficult for them to lose weight. I don’t, however, want to take this article in that direction today.

Another problem that ends people in a weight loss plateau, is lack of compliance to their given diet.

2. Lack of Compliance

I would say this is actually one of the biggest reasons for weight loss plateaus.

Most people find a diet relatively easy to follow in the first few weeks, but as time goes on they start to get bored. Often, it is the gradual return of old habits, which go unnoticed, yet create havoc with results.

The fix? An honest self-compliance check.

Ask yourself on the scale of 1 to 10, how well you are following your diet program?

Are You Eating too Much?
Don’t forget, even if you have been eating pretty well, you could be eating too much good food.

You shouldn’t assume that if your diet has been healthy, the quantity of your food intake has also been healthy.

You need to evaluate both the foods you eat and the amount.

Eating too much healthy food has been the cause of many a fat loss plateau.

Has Your Appetite Increased?
If you truly are not eating enough, you could easily find yourself with a bigger appetite than normal.

For most people that means major hunger pangs, which lead to poorer food choices and overeating.

These cravings, or binge eating episodes, can very quickly wipe out your deficit days. So, at the end of the week you haven’t actually created as much of a calorie deficit as you intended.

The urge to increase your calorie intake is a protection response, and it demonstrates the importance of feeding your body a nutrient-rich diet.

The more nutritious your diet is, the less of a grip your food cravings will have over you.

And, even when they don’t completely go away, the urge to eat will be much more controllable.

All of that considered, you may still feel your diet is pretty tip-top.

Well, this is the time to just sit tight, and keep doing what you’re doing, because things will usually start moving again in the direction you want them to.

As I said in my recent article, you are not truly in a weight loss plateau unless your measurements (weight and waist circumference) have remained the same for 3 weeks, or more.

If you find you are still stuck at a weight plateau, or your results don’t match the effort you are putting in, there is another side to all of this…

Calorie Deficit MAY Lead to Starvation Mode

As I said, there are two parts to this query of calorie deficits leading to a weight loss plateau.

So, at the other end of things, eating too little could end you right in the middle of a weight loss plateau, and here are some reasons why;

1. Body Mass is Smaller

It is totally understandable if you start to feel disheartened when you see your weight loss beginning to slow down. However, if you understand why this is happening, it will help you to think logically about it.

The whole point of weight loss is to reduce your body mass.

What most people forget to factor in, though, it that when you lose body mass, you naturally need fewer calories to sustain your body.

So, if you keep eating and exercising in the same way week after week, the calorie deficit which you started out with, will eventually reach equilibrium, and you will stop losing weight.

You may translate this as, “I’m in starvation mode” which wouldn’t be completely wrong, but it would be much more accurate to say your calorie needs have decreased, but you failed to adjust your eating accordingly.

Let me explain this using the basal metabolic rate (BMR) equation;

• A 30 year old, 5ft 10 male, weighs 220Ibs to begin with. His basic calorie need, or BMR, per day is 2,122 kcals.
• If this man loses 40Ibs, his new calorie requirement per day will be 1,872 kcals.

Can you see my point?

Smaller people need fewer calories than larger people.

So, if you continue to eat as you did when you started losing weight, it is natural that your weight loss will begin to slow down somewhat.

Remember, weight loss is dynamic. So, what you did to begin with, will not necessarily work the whole way through your weight loss journey.

Be open to change. Move with your body, not against it, and you will be successful in the end.

2. Your Body Adapts

As I’ve said, when you lose weight your energy expenditure decreases simply because your body mass is smaller.

But, there is also a certain amount of adaptation, or your body becoming more efficient and trying to conserve energy.  This is what we call adaptive thermogenesis.

Adaption does not mean that your metabolism slows down so much that you stop losing weight. But, it does mean that metabolism drops enough for your weight loss to slow down, therefore you don’t lose as much weight as you expected.

One study stated;

There are clearly individuals capable of showing a large capacity for adaptive thermogenesis amounting to 300-400 calories per day.

Exercise Helps

Adaptive thermogenesis also leads to a reduction in activity levels, and this is often without us even realizing it. So, activity levels throughout the day may spontaneously decrease, and workouts may lack the usual energy.

All of this further confounds the problem, making it much easier to truly reach that point of plateau.

If you want to keep losing weight, or maintain your current weight, research proves a high level of physical activity can help.

In one study, those who exercised enough to expend 1,000 calories per week regained most of their weight. However, those who expended 2,500 calories per week maintained most of their weight loss.

Similarly, those studied in the National Weight Control Registry, who successfully maintained at least 30 pounds of their weight loss, were found to expend an average of 2,620 calories per week taking some form of physical activity.

This is all very good news, because you can make a conscious choice to increase your physical activity level sufficient enough to prevent weight regain.

For tips on harnessing your inner exercise motivation, see my recent article.

In Summary

Remember, this whole starvation mode malarky is simply a protective mechanism.

Imagine what it would be like if your body did not have some kind of weight regulation system… it would not be pleasant, I assure you!

If your body didn’t have a way to maintain it’s equilibrium, even the smallest deviation in energy balance would cause huge weight gain or weight loss.

So, be thankful for the amazing resilience of your body, and try to work with it, not against it.

Weight loss is not a race! So, there is no need to drastically cut your calorie intake so much that the whole thing backfires on you.

Eat sensibly, make training a part of your lifestyle, be consistent, and you will see the results you want.

Have you ever been in a weight loss plateau and thought you’d hit starvation mode?

For years we have been fed lies and/or inaccurate information about what constitutes a healthy diet.

One of the biggest pieces of misinformation we’ve been told is to avoid unhealthy fats, specifically saturated fat.

As a result, the general public have been terrified into thinking if they eat too much saturated fat it will clog the arteries.

This has led to the mass avoidance of saturated fat. But, has that resulted in a subsequent reduction in heart disease? Absolutely not! In fact, we’re in a worse position now that ever before.

Clearly, something isn’t right!

Vegetable Oils and Margarines

You see, when you reduce your intake of saturated fats like butter, you ultimately replace it with something else.

And, for most people that means a substitute that is much less healthy. Namely, vegetable oils, margarine, and ‘buttery’ spreads.

I would go as far as saying these oils and ‘fake’ fats are some of the most misunderstood and over-recommended foods in our diets these days.

The majority of people don’t even realize they are eating something ultimately worse for them, because these products have been talked-up so much by health professionals.

You’ve probably heard them referred to as “heart healthy oils,” and fully believe they are a good alternative to “artery clogging saturated fats.”

These oils and spreads are supposed to help lower bad cholesterol, and normalize blood pressure, as well as aid weight loss.

The other problem is that when you start eating lower fat foods, you end up consuming lots more added sweeteners.

This is because when you take the fat out of a food, you need to replace it with something, and once again it is being replaced with something less healthy.

Full Fat Dairy is Good for You

If you are still of the opinion that saturated fat is harmful to health, please read my previous article to learn why what you’ve been told is incorrect.

As I said, there are no studies which prove conclusively that saturated fat leads to heart disease.

This was also the conclusion of a 2010 meta analysis, which said;

There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD (coronary heart disease or cardiovascular disease).

The truth is, you’ve been lied to for years!

At last though, many experts are pointing to the trans fats found in margarine, vegetable shortening, and partially hydrogenated vegetable oils as the true villain. But, must of the misinformation about saturated fat continues to be repeated and believed.

Here are some of the reasons why full fat dairy foods are good for you;

• Butterfat is a great source of easily absorbed vitamin A. It also contains the fat-soluble vitamins D, E and K2.
• Butterfat is a source of trace minerals, including manganese, chromium, zinc, copper, selenium, and iodine.
• Milk, cheese (and meat) from grass fed cattle is a good source of omega 3 fats.
• When dairy products come from grass fed cows they contains high levels of conjugated linoleic acid (CLA) — a compound that helps your body build muscle rather than store fat, amongst other things.
• When you eat fat as part of your meals and snacks it helps to slow down absorption, and this means you feel fuller for longer.

The Research on Dairy

The scientific research also indicates that full fat dairy may help reduce your risk of;

1. Diabetes

Palmitoleic acid, occurs naturally in full fat dairy products and meat, and it is protective against insulin resistance and diabetes.

One study noted that people who consumed full fat dairy had higher trans-palmitoleate levels, and that higher trans-palmitoleate levels were associated with;

• Slightly lower body fat
• Higher HDL cholesterol levels
• Lower triglyceride levels
• Lower total cholesterol:HDL cholesterol ratio
• Lower C-reactive protein levels
• Lower insulin resistance. Trans-palmitoleate was also associated with a substantially lower incidence of diabetes

The researchers concluded;

Our findings may explain previously observed metabolic benefits of dairy consumption.

2. Cancer

Conjugated linoleic acid (CLA), which is a fat found naturally in cow’s milk, may help to lower the risk of cancer.

In one study, researchers looked at women who had 4+ servings of high fat dairy foods per day, including whole milk, full fat cultured milk, cheese, cream, sour cream, and butter, and found they had a 41 percent lower risk of colon cancer than those who ate less than one serving.

The authors concluded;

These prospective data suggest that high intakes of high-fat dairy foods and CLA may reduce the risk of colorectal cancer.

3. Heart Disease

In another study, researchers found that those who consumed the most full fat dairy were actually less likely to die from heart disease;

Overall intake of dairy products was not associated with mortality.

As I’ve also said, butter contains nutrients like vitamins A, D, K2, and E, lecithin, iodine and selenium. These have a protective effect against heart disease.

4. Overweight

There are a number of studies which suggest regular consumption of dairy foods can have a positive effect on body composition.

Interestingly, one study found that women who ate at least one serving of full fat dairy each day gained 30 percent less weight over a nine year period than women who consumed only low or no fat dairy products.

Also, a recent study in children showed that  1 percent skimmed milk drinkers had higher BMI scores than their counterparts drinking 2 percent milk.

What to Avoid: Margarine, Shortening and Buttery Spreads

Vegetable oils (and margarine made from these oils) are extracted from seeds, such as rapeseed (canola oil), soybean (soybean oil), corn, sunflower, safflower, etc. Basically, the oil is forced from these seeds through a chemical process.

This is very different to the much more natural process of making butter.

As an interesting comparison, take a look at the following two processes…

1. How Canola Oil is Made

That is unbelievably vile!

If you want to avoid vegetable oils, you’ll need to avoid all processed foods, since these oils are used in practically every processed food, from salad dressing, to mayonnaise, to cookies and potato chips.

2. How Butter is Made

I’ll take my chances with the butter, thank you very much!

Which Dairy to Purchase

Grass fed dairy is the most nutritious option, in comparison to dairy products which come from grain fed cattle. Unfortunately, the majority of US produced dairy comes from grain fed cattle.

Also, the health benefits I’ve been discussing relate to full fat dairy foods, not skim, 0%, or 1% reduced fat varieties of milk, yogurts, and cheeses.

Remember, it is the butterfat which contains these beneficial components.

When you remove most of the butterfat in dairy foods, you remove many of the nutrients, and even though they are often synthetically added back in again, it just isn’t as good for you.

I cannot stress enough the need to go for the version the cow creates, not the dairy industry’s inferior version.

So, what dairy foods should you go for?

• Best case: raw, full fat, grass fed, organic dairy products, straight from your local farmer. The Campaign For Real Milk website is really helpful, with information on where you can find raw dairy sources in your area.
• Dairy products made from grass fed milk (for example products from Europe, Irish butter such as Kerrygold, or the Abernethy Butter Company, here in Northern Ireland).
• Pasteurized butter from supermarkets, rather than margarine or buttery spreads.
• Good choices of cheese include mature cheddar, feta and gouda.
• Natural, unsweetened yogurt (organic or grass fed, if possible).
• Fermented milks, such as kefir or Indian Lassi.

What you should avoid;

• Flavored yogurts, which are loaded with sugar or artificial sweeteners.
• Heavily processed cheeses, such as cheese spreads, cheese strings, or cheese wrapped in plastic sleeves.

If you’re really keen on getting back to basics, you could have a go at making your own butter. I love this idea, but doubt I would ever have the time to do it regularly.

Check out Positron.org, for step-by-step instructions on making your own butter using grass fed milk.

At the end of it all, my message is the same as it always is… choose foods that are close to nature, and you won’t go far wrong.

I don’t recommend eating saturated fats with abandon, but moderate amounts of butter to cook with, or eating cheese as a snack, etc. is absolutely fine.

Enjoy!

What are your thoughts on eating full fat dairy products?

You work incredibly hard to lose weight.

Yet, you are so intimately familiar with the stress and despondency of feeling like you’re getting nowhere.

And, despite your very best intentions, you seem to have reached yet another weight loss plateau.

So, what can be done about this pesky problem?

Firstly, it’s really important to be clear about what a ‘plateau’ is.

Defining the Weight Loss Plateau

That may sound silly, but most people have a wrong understanding of what a weight loss plateau is, and this only leads to feelings of failure.

So, I want to make sure we get this right from the very outset.

Perhaps you think a weight loss plateau is when you don’t lose weight from one week to the next?

Nope, wrong!

A weight loss plateau refers to an extended period of time when there is no weight loss according to your bathroom weighing scale, and no loss of inches according to your tape measure.

It is not a true weight loss plateau unless these measurements have remained the same for 3 weeks, or more.

If that’s not the case, just keeping doing what you’ve been doing and the number should start moving in the right direction again.

But, if you truly have plateaued, read on…

Weight Loss Basics

There’s no denying weight loss is easier in the first few weeks of dieting.

Weight Loss Does Slow Down With Time
In fact, it’s the natural progression of things that as the weeks go past you will start to see your weight loss slowing down.

This isn’t necessarily something you are doing wrong, nor is it something you need to ‘fix.’

Case Study
Let me tell you about Angela.

At 51 years old, Angela weighs 230 pounds. If she loses 1% of her body weight in fat per week (0.5%-1% is a good pace of fat loss), that would means she loses roughly 2.3 pounds in her first week of dieting. She is now at 200 pounds. The following week, a loss of 1% now equals 2 pounds, rather than 2.3 pounds.

So, if Angela continues with the same eating pattern and exercise routine at 200 pounds, her metabolism will be roughly 15% lower than what it was at 230 pounds.

This is because she now has a lower body mass, and so she doesn’t require as much energy to support her smaller frame.

So, as your weight decreases it makes sense that you will lose less weight as a percentage of your total bodyweight as the weeks go on. The result is that weight loss naturally slows down the leaner you become.

What I’m saying is, don’t expect your weight loss to keep going at the rate it did when you started dieting, particularly if you don’t make any changes to your eating or exercise regimen.

Water Balance
Even after you’ve been dieting for a while, your weight can go up and down by as much as 3 pounds from one day to the next, due to changes in your hydration and water balance.

This balance is effected by things like external temperature, or your fluid and salt intake.

For women, the menstrual cycle hormones can make these water changes even more than this.

Women and Hormones
If you’re a women, up to 10 days before your period begins, you could be retaining more water than usual, and this will completely skew any weigh-in results.

Do not beat yourself up if you don’t lose weight at this time.

Your body is simply holding more water than normal, and your weight loss will get back on track, if you stay the course.

If you find these weigh-ins completely disheartening, try waiting until the day after your period, before weighing yourself again.

So, what can you do to beat a true weight loss plateau?

Weight Loss Plateau Tips

Weight loss is roughly 80% diet, and 20% exercise and other lifestyle factors, such as getting enough sleep and avoiding stress.

So, the first place to look carefully at when you hit a plateau is your diet.

1. Eating Too Much

For every 15 pounds or so you lose, it’s a good idea to re-evaluate your calorie intake.

Sometimes you’ll need to eat a little less, or maybe cut back on certain foods and drinks.

“Calorie Creep”
The most common cause of a true weight loss plateau is eating more calories than you think you are eating.

If you eat out at restaurants a lot, this could be your main issue. Other areas to consider include mindless eating, portion size, soft drinks and alcohol.

Food Journal
It can be difficult to pinpoint exactly what the problem is, which is why a food journal is a great idea.

And, while it may sound laborious, a food journal is one of the most honest ways to look at your eating patterns.

Remember, a slice of bread here, a handful of potato chips there can very quickly add up.

It’s also pretty common to become less diligent as the weeks go on, so recording what you eat can really put the reins on things.

If nothing else, the fact you know you will be recording everything you eat, can be enough of a deterant to make you think twice about what you reach for.

So, I recommend writing down absolutely everything you eat and drink for at least 3 days, but preferably 7 days.

As I mentioned in an article some time ago, one study found those who kept a food diary doubled their weight loss, in comparison to those who didn’t keep a record.

A food diary forces you to consider your actions before you take them. That’s fantastic for accountability, and is a very effective safeguard against mindless snacking, or emotional eating.

Photo Journal
Interestingly, I just started using Instagram, and I think it will have a similar benefit, in terms of accountability.

So, if writing down what you eat doesn’t suit you, perhaps a photo journal would do the trick.

It’s very easy to get started, and the interaction from other Instagram users could serve as a really good motivation to eat well.

2. Eating Too Little

The opposite of eating too many calories, is not eating enough.

Chronic calorie deprivation is something that some dieters do try, and it is a disastrous path to take, leading to health concerns like reduced thyroid production, decreased muscle mass, and decreased leptin levels.

For most dieters experiencing a plateau, though, I don’t think eating too few calories is their problem.

It’s one of those possibilities that gets bandied about as the reason for a weight loss plateau, but there really is very little scientific evidence behind the idea, apart from the Minnesota starvation study, which was a totally different ballgame.

Anyway, this idea of starvation mode leading to a plateau is not something I’m denying, but I think it gets way too much ‘air time.’

Let’s just say, that’s a big topic for another day.

My advice is the same, try keeping a food journal, as that’s the best way to really know what you’ve been eating, not what you think you’ve been eating.

3. Are You Getting Stronger?

While it’s highly likely that what you’ve been eating is the cause of any stall in your weight loss, exercise is very important too, and more specifically the intensity of your workouts.

Changing too Much
I think there’s always the temptation to change things around, and constantly try out new exercise routines.

This is a mistake though, because continuity is really important.

Think about it, the aim with exercise is to improve your strength and fitness levels, and to progress by making it more challenging as time goes on.

But, if you are constantly changing your routine to something different, it becomes really difficult to actually see any improvement in your strength.

Not Changing Enough
On the other side of the coin, your body can get accustomed to the workouts you are doing each week, and become efficient at completing these movements.

This is why increasing the intensity and/or the duration of your workout can give you body the wakeup call it needs.

So for example, if you have been jogging, try adding some bursts of sprinting, and perhaps a few weight lifting sessions to your workout as well.

What I’m saying is, rather than chopping and changing your workouts about constantly, make a few small changes, add to the intensity, lift heavier weights, etc., don’t just scrap what you’ve been doing as ‘useless’ to try out the latest fitness trend.

Failure to Exercise
An exercise plateau can also become more likely due to a complete lack of exercise.

A consistent exercise routine is so incredibly important for boosting your metabolism, and therefore your fat burning potential in the long-run.

More specifically weight training, will help you to build a lean, toned body, and muscles that are metabolically active.

That will help you to avoid a weight loss plateau in the future.

So, if you face a weight loss plateau and you haven’t been exercising, that’s a good place to start.

4. Chill Out

Weight loss can become an obsession, and a big source of stress, which ultimately hinders your weight loss efforts.

Sometimes you just need to take a break, and think about something else for a while.

I’m not saying go back to eating fast food every day, but I am saying give your mind a break.

So, try to forget about your bathroom scales for a few weeks, and just focus on eating intuitively. Eat when you’re hungry, stop when you’re satisfied, and see how you get on with that.

If nothing else, your mind will thank you for the break!

Weight Loss Plateau Checklist

Here’s a few key things to think about if you find yourself in a weight loss plateau;

• Query if you really have stalled. Take your body measurements with a tape measure and using bathroom scales, and keep a record. Remember, it’s only a plateau if these results show no change in 3 weeks.
• Be honest and diligent in recording everything you eat for 3+ days.
• Limit your salt and simple carbohydrate intake.
• Make sure you are eating adequate protein with each meal and snack, and drink lots of water.
• Eat until you feel satisfied, not stuffed.
• Stop eating earlier in the evening that what is normal for you.
• Modify your exercise level. Increase the intensity and/or the duration. Change your routine (if appropriate). Add weights. If you’re not exercising yet, get moving!
• Don’t forget how important it is to get enough sleep, and control your stress levels.

Don’t Give Up

At the end of it all, plateaus do happen sometimes. It’s how you choose to deal with them that counts.

My best advice is to embrace it, learn from it, and above all else, keep going.

As you continue on your journey to reach your ideal weight, keep in mind that changing your body is a marathon, not a sprint.

Weight loss is a patience game, so stick with your program and you will see success in the end.

What are you weight loss plateau tips? I’d love to hear from you in the comments below…